Comparing Nutrients in 7 ounces Sweetened Coconut Flakes VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sweetened Coconut Flakes	Brazilnuts	Recommended Dietary Allowance
Energy	31.2% 905kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.5g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	164% 52.4g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	18% 23.3g	130g per day for Men 19-50 years
Sugars	101% 73g	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 72g	% 4.62g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	39% 15g	38g per day for Men 19-50 years
Protein	11% 6.2g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Brazilnuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	384% 3.46mg	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	37.5% 3mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Brazilnuts per 7 oz

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

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

• 7 ounces of Sweetened Coconut Flakes have 2.4 times more Vitamin B3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 41.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B5, 3.4 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• 7 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Sweetened Coconut Flakes have 95 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 14.5 times more Calcium, 5.9 times more Copper, 1.6 times more Iron, 7.4 times more Magnesium, 1.3 times more Manganese, 7.3 times more Phosphorus, 1.8 times more Potassium, 119.1 times more Selenium and 5.7 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• 7 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Coconut Flakes have 1.6 times more Saturated Fat, 4.4 times more Carbohydrate, 15.8 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.4 times more Energy, 2.4 times more Fat, more Omega 3, 109.7 times more Omega 6 and 4.6 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• 7 ounces of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6