Comparing Nutrients in 7 ounces Dried Coconut VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Coconut	4%	80%	16%

Macro Nutrients

	Dried Coconut	Coconut	Recommended Dietary Allowance
Energy	45% 1310kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	355% 114g	184% 59g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.24% 1.4g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	20% 14.6g	17% 12.4g	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	47% 18g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.48% 1.2mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	8.24% 0.11mg	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	13% 51.6μg	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	7.28% 6.55mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Coconut	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	96% 0.86mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	237% 5.45mg	129% 2.98mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	31.7% 1078mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	66.8% 36.7μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	2.52% 93g	3700g per day for Men 19-50 years

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

• Dried Coconut Meat has 5 times more Vitamin B2, 2.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.8 times more Vitamin E than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.9 times more Vitamin B9 and 2.2 times more Vitamin C than Dried Coconut Meat.
• Both Dried Coconut Meat and Raw Coconut Meat have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Dried Coconut Meat as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Dried Coconut vs Coconut:

• Dried Coconut Meat has 1.9 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 1.9 times more Sodium and 1.8 times more Zinc than Raw Coconut Meat.
• While Raw Coconut Meat contains 15.7 times more Water than Dried Coconut Meat.

Comparison of macro-nutrients per 7 ounces:

• Dried Coconut Meat has 1.9 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Raw Coconut Meat.
• Both Dried Coconut Meat and Raw Coconut Meat have similar amounts of Sugars per 7 oz.
• Both Dried Coconut Meat as well as Raw Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.