Comparing Nutrients in 7 ounces Shredded Sweetened Dried Coconut Meat VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Roasted Cashews	Recommended Dietary Allowance
Energy	34.3% 994kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	195% 62.4g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	89.4% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.8% 95g	50% 65g	130g per day for Men 19-50 years
Sugars	118% 85.7g	13.7% 9.94g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	39% 0.51mg	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	3.97% 16μg	34.2% 137μg	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	1.54% 1.4mg	0% 0mg	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	5.16% 0.77mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Roasted Cashews	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	490% 4.4mg	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	47.6% 3.8mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	71.3% 1.64mg	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	30.3% 212mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	60.3% 33μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Shredded Sweetened Dried Coconut Meat VS Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Shredded Sweetened Dried Coconut Meat versus 7 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Shredded Sweetened Dried Coconut Meat vs Roasted Cashews:

• 7 oz of Dry Roasted Cashew Nuts contain 6.5 times more Vitamin B1, 10 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B5, 8.6 times more Vitamin B9, 2.4 times more Vitamin E and 115.7 times more Vitamin K than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Roasted Cashews provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin K
• Both Shredded Sweetened Dried Coconut Meat as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Shredded Sweetened Dried Coconut Meat vs Roasted Cashews:

• 7 ounces of Shredded Sweetened Dried Coconut Meat have 3 times more Manganese, 1.4 times more Selenium and 16.4 times more Sodium than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 3 times more Calcium, 7.1 times more Copper, 3.1 times more Iron, 5.2 times more Magnesium, 4.6 times more Phosphorus, 1.7 times more Potassium and 3.1 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• 7 ounces of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Shredded Sweetened Dried Coconut Meat have 3.4 times more Saturated Fat, 1.5 times more Carbohydrate, 8.6 times more Sugars and 1.5 times more Fiber than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.3 times more Fat, more Omega 3, 19.7 times more Omega 6 and 5.3 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Roasted Cashews offer comparable quantities of Energy per seven ounces.
• 7 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3