Comparing Nutrients in 7 ounces Creamed Dried Coconut Meat VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Creamed Dried Coconut Meat	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	47% 1357kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	141% 137g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	380% 122g	195% 62.4g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.83% 1.5g	4.53% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.7g	72.8% 95g	130g per day for Men 19-50 years
Sugars	NA	118% 85.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	23.5% 8.93g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.58% 1.2mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.3% 2.98mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	83.3% 6.67mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	214% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	NA	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.09% 3.3g	0.67% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Creamed Dried Coconut Meat vs Shredded Sweetened Dried Coconut Meat:

• Creamed Dried Coconut Meat has 2 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.1 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Shredded Sweetened Dried Coconut Meat have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Creamed Dried Coconut Meat as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Creamed Dried Coconut Meat vs Shredded Sweetened Dried Coconut Meat:

• Creamed Dried Coconut Meat has 1.7 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus and 1.6 times more Potassium than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 7.1 times more Sodium than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Shredded Sweetened Dried Coconut Meat have similar amounts of Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Creamed Dried Coconut Meat has 1.4 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6 and 1.8 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 2.2 times more Carbohydrate than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.