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

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Dried Coconut	Recommended Dietary Allowance
Energy	30.3% 879kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	174% 55.8g	355% 114g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.05% 0.69g	8.24% 1.4g	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	36% 47g	130g per day for Men 19-50 years
Sugars	NA	20% 14.6g	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	85% 32.3g	38g per day for Men 19-50 years
Protein	12% 6.65g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	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	4.96% 0.06mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	7.48% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	45.8% 0.6mg	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	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	0% 0mg	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	NA	5.82% 0.87mg	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

	Canned Flaked Sweetened Dried Coconut Meat	Dried Coconut	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	176% 1.58mg	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	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	237% 5.45mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	31.7% 1078mg	3400mg per day for Men 19-50 years
Selenium	NA	66.8% 36.7μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	1.25% 46g	0.16% 5.95g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Flaked Sweetened Dried Coconut Meat versus 7 oz of Dried Coconut 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 Coconut:

• 7 oz of Dried Coconut Meat contain 2 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• 7 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Canned Flaked Sweetened Dried Coconut Meat as well as 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 Canned Flaked Sweetened Dried Coconut Meat vs Dried Coconut:

• 7 oz of Dried Coconut Meat contain 1.9 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 1.9 times more Sodium and 1.3 times more Zinc than Canned Flaked Sweetened Dried Coconut Meat.
• 7 ounces of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Flaked Sweetened Dried Coconut Meat have 1.7 times more Carbohydrate than Dried Coconut.
• While 7 oz of Dried Coconut Meat contain 1.5 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 6, 3.6 times more Fiber and 2.1 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.