Comparing Nutrients in 7 ounces Sweetened Coconut Flakes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Cauliflower	26%	8%	66%

Macro Nutrients

	Sweetened Coconut Flakes	Cauliflower	Recommended Dietary Allowance
Energy	31.2% 905kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.5g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	164% 52.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	101% 73g	5.23% 3.8g	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	0.027% 0.02g	2.66% 1.92g	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	% 1.05g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 72g	% 0g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11% 6.2g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	28% 0.37mg	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	1.5% 5.95μg	28.3% 113μg	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	106% 96mg	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	0% 0mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Cauliflower	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	37.5% 3mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	13.4% 0.31mg	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	28.3% 198mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Sweetened Coconut Flakes vs Cauliflower:

• 7 ounces of Sweetened Coconut Flakes have 1.4 times more Vitamin B3 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.3 times more Vitamin B1, 4 times more Vitamin B2, 4.8 times more Vitamin B5, 6.1 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin C and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• 7 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Sweetened Coconut Flakes vs Cauliflower:

• 7 ounces of Sweetened Coconut Flakes have 7.6 times more Copper, 3.6 times more Iron, 3.4 times more Magnesium, 6.2 times more Manganese, 2.3 times more Phosphorus, 1.2 times more Potassium, 26.8 times more Selenium, 9.5 times more Sodium and 2.6 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2 times more Calcium and 6 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 7 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Coconut Flakes have 18.2 times more Energy, 100 times more Fat, 203 times more Saturated Fat, 10.4 times more Carbohydrate, 19.2 times more Sugars, 5 times more Fiber and 1.6 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.