Comparing Nutrients in 7 ounces Canned Flaked Sweetened Dried Coconut Meat VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Dried Beechnuts	Recommended Dietary Allowance
Energy	30.3% 879kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	174% 55.8g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	NA	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	4.05% 0.69g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	NA	38g per day for Men 19-50 years
Protein	12% 6.65g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	104% 1.36mg	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	3.47% 14μg	56% 224μg	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	0% 0mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Flaked Sweetened Dried Coconut Meat	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	148% 1.33mg	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	45.6% 3.65mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	116% 2.66mg	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	29% 204mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	1.25% 46g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Flaked Sweetened Dried Coconut Meat VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Flaked Sweetened Dried Coconut Meat vs Dried Beechnuts:

• 7 oz of Dried Beechnuts contain 10.1 times more Vitamin B1, 18.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 16.1 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• 7 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Flaked Sweetened Dried Coconut Meat vs Dried Beechnuts:

• 7 ounces of Canned Flaked Sweetened Dried Coconut Meat have more Magnesium, 1.6 times more Manganese, more Phosphorus and 4.4 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.2 times more Copper, 1.3 times more Iron, 3.1 times more Potassium and 1.9 times more Sodium than Canned Flaked Sweetened Dried Coconut Meat.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Flaked Sweetened Dried Coconut Meat have 4.9 times more Saturated Fat and 1.2 times more Carbohydrate than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Energy, 1.6 times more Fat, 53 times more Omega 6 and 1.9 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.