Comparing Nutrients in 7 ounces Dried Coconut VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Dried Coconut	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	45% 1310kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	355% 114g	258% 82.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	8.24% 1.4g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	67.8% 88g	130g per day for Men 19-50 years
Sugars	20% 14.6g	NA	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	85% 32.3g	NA	38g per day for Men 19-50 years
Protein	24.4% 13.7g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Toasted Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.48% 1.2mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	46.7% 0.61mg	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	4.47% 18μg	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	3.3% 2.98mg	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	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	179% 1.6mg	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	82.4% 6.6mg	84% 6.73mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	237% 5.45mg	242% 5.56mg	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	58.4% 409mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	31.7% 1078mg	32.3% 1099mg	3400mg per day for Men 19-50 years
Selenium	66.8% 36.7μg	NA	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Toasted Dried Coconut per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Coconut versus 7 oz of Toasted Dried Coconut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Coconut vs Toasted Dried Coconut:

• Both Dried Coconut Meat and Toasted Dried Coconut Meat have similar amounts of vitamins per 7 oz
• Both Dried Coconut and Toasted Dried Coconut provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Dried Coconut Meat as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Coconut vs Toasted Dried Coconut:

• Both Dried Coconut Meat and Toasted Dried Coconut Meat have similar amounts of minerals per 7 oz
• Both Dried Coconut and Toasted Dried Coconut contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Coconut have 1.4 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Toasted Dried Coconut.
• While 7 oz of Toasted Dried Coconut Meat contain 1.9 times more Carbohydrate than Dried Coconut Meat.
• Both Dried Coconut and Toasted Dried Coconut offer comparable quantities of Energy per seven ounces.