Comparing Nutrients in 7 ounces Sweetened Coconut Flakes VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Sweetened Coconut Flakes	Baked Potato Skin	Recommended Dietary Allowance
Energy	31.2% 905kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	164% 52.4g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	70.3% 91g	130g per day for Men 19-50 years
Sugars	101% 73g	3.83% 2.78g	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	41.3% 15.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	94% 1.2mg	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	29.8% 26.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	180% 1.62mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	53% 1.22mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Baked Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Sweetened Coconut Flakes vs Baked Potato Skin:

• 7 oz of Baked Potato Skin contain 8.1 times more Vitamin B1, 7.1 times more Vitamin B2, 4.4 times more Vitamin B3, 6.1 times more Vitamin B5, 20.5 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• 7 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Packaged Sweetened Coconut Meat Flakes as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Sweetened Coconut Flakes vs Baked Potato Skin:

• 7 ounces of Sweetened Coconut Flakes have 1.6 times more Manganese, 23 times more Selenium, 13.6 times more Sodium and 1.4 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.1 times more Calcium, 2.8 times more Copper, 4.7 times more Iron and 1.6 times more Potassium than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Baked Potato Skin contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Coconut Flakes have 2.3 times more Energy, 279.9 times more Fat, 1015.2 times more Saturated Fat, 26.3 times more Sugars and 1.3 times more Fiber than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.4 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Baked Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• Both Packaged Sweetened Coconut Meat Flakes as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.