Comparing Nutrients in 7 ounces Sweetened Coconut Flakes VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Sweetened Coconut Flakes	Dried Coconut	Recommended Dietary Allowance
Energy	31.2% 905kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.5g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	164% 52.4g	355% 114g	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	2.6% 0.44g	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	79% 103g	36% 47g	130g per day for Men 19-50 years
Sugars	101% 73g	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	0.027% 0.02g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 72g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	85% 32.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	2.5% 0.03mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	7.48% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	1.5% 5.95μg	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	0% 0mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Dried Coconut	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	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	37.5% 3mg	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	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	28.3% 198mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	31.7% 1078mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	66.8% 36.7μg	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Dried Coconut per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Coconut Flakes 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 Sweetened Coconut Flakes vs Dried Coconut:

• 7 oz of Dried Coconut Meat contain 4 times more Vitamin B1, 6.7 times more Vitamin B2, 5.7 times more Vitamin B5, 10 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Dried Coconut provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Coconut Meat 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 Dried Coconut:

• 7 ounces of Sweetened Coconut Flakes have 7.7 times more Sodium than Dried Coconut.
• While 7 oz of Dried Coconut Meat contain 2.4 times more Calcium, 2.7 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 2.8 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Dried Coconut contain similar levels of Selenium per seven ounces.
• 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 2.2 times more Carbohydrate and 5 times more Sugars than Dried Coconut.
• While 7 oz of Dried Coconut Meat contain 1.4 times more Energy, 2.3 times more Fat, 2.2 times more Saturated Fat, 3.2 times more Omega 6, 1.6 times more Fiber and 2.2 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• 7 ounces of Sweetened Coconut Flakes provide inadequate amounts of Omega 6
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Coconut Meat provide inadequate amounts of Omega 3 in seven ounces.