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Comparing Nutrients in 7 ounces Dried CoconutVS Coconut

Macros Ratio

Protein Fat Carbs

Dried Coconut
4%
83%
13%
Coconut
4%
80%
16%
7 oz ▼

Macro Nutrients

45%1310kcal
Energy
24.2%703kcal
1310 kcalvs703 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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132%128g
Fat
68.5%66.5g
128 gvs66.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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355%114g
Saturated Fat
184%59g
114 gvs59 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
0%0g
0 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.24%1.4g
Omega 6
4.27%0.73g
1.4 gvs0.73 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36%47g
Carbohydrate
23.2%30.2g
47 gvs30.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20%14.6g
Sugars
17%12.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
14.6 gvs12.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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85%32.3g
Fiber
47%18g
32.3 gvs18 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24.4%13.7g
Protein
12%6.6g
13.7 gvs6.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.92%0.12mg
Vitamin B1
11%0.13mg
Thiamine
0.12 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.3%0.2mg
Vitamin B2
3.05%0.04mg
Riboflavin
0.2 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.48%1.2mg
Vitamin B3
6.7%1.07mg
Niacin, nicotinic acid, niacinamide
1.2 mgvs1.07 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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31.8%1.6mg
Vitamin B5
12%0.6mg
Pantothenic acid
1.6 mgvs0.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
45.8%0.6mg
Vitamin B6
8.24%0.11mg
Pyridoxine
0.6 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.47%18μg
Vitamin B9
13%51.6μg
Folates and Folic Acid
18 μgvs51.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.3%2.98mg
Vitamin C
7.28%6.55mg
Ascorbic acid
2.98 mgvs6.55 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.82%0.87mg
Vitamin E
3.18%0.48mg
Tocopherols and Tocotrienols
0.87 mgvs0.48 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.5%0.6μg
Vitamin K
0.33%0.4μg
Phytomenadione or phylloquinone
0.6 μgvs0.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.16%51.6mg
Calcium
2.78%27.8mg
51.6 mgvs27.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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176%1.58mg
Copper
96%0.86mg
1.58 mgvs0.86 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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82.4%6.6mg
Iron
60.3%4.82mg
6.6 mgvs4.82 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42.5%179mg
Magnesium
15%63.5mg
179 mgvs63.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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237%5.45mg
Manganese
129%2.98mg
5.45 mgvs2.98 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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58.4%409mg
Phosphorus
32%224mg
409 mgvs224 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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31.7%1078mg
Potassium
20.8%706mg
1078 mgvs706 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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66.8%36.7μg
Selenium
36.4%20μg
36.7 μgvs20 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.9%73.4mg
Sodium
2.65%39.7mg
73.4 mgvs39.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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36.3%4mg
Zinc
20%2.2mg
4 mgvs2.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.16%5.95g
Water
2.52%93g
5.95 gvs93 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Dried Coconut vs Coconut:
Comparing minerals per 7 ounces for Dried Coconut vs Coconut:
Comparison of macro-nutrients per 7 ounces:



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