Comparing Nutrients in 7 ounces Shredded Sweetened Dried Coconut Meat VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Raw Whole Tahini	Recommended Dietary Allowance
Energy	34.3% 994kcal	39% 1131kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	195% 62.4g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	241% 41g	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	40% 52g	130g per day for Men 19-50 years
Sugars	118% 85.7g	NA	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	212% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	22.7% 0.3mg	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	48.6% 194μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	357% 3.2mg	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	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	126% 2.9mg	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	213% 1492mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	60.3% 33μg	NA	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Shredded Sweetened Dried Coconut Meat VS Raw Whole Tahini per 7 oz

Compare the macro and micronutrient content in 7 oz of Shredded Sweetened Dried Coconut Meat versus 7 oz of Raw Whole Tahini 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 Raw Whole Tahini:

• 7 ounces of Shredded Sweetened Dried Coconut Meat have 1.8 times more Vitamin B6 than Raw Whole Tahini.
• While 7 oz of Raw Whole Tahini contain 41.4 times more Vitamin B1, 25.5 times more Vitamin B2, 12.5 times more Vitamin B3 and 12.3 times more Vitamin B9 than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Raw Whole Tahini provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Shredded Sweetened Dried Coconut Meat as well as Raw Whole Tahini 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 Raw Whole Tahini:

• 7 ounces of Shredded Sweetened Dried Coconut Meat have 1.7 times more Manganese and 3.5 times more Sodium than Raw Whole Tahini.
• While 7 oz of Raw Whole Tahini contain 28 times more Calcium, 5.2 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 7 times more Phosphorus and 2.5 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Raw Whole Tahini contain similar levels of Potassium per seven ounces.
• 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 4.7 times more Saturated Fat and 1.8 times more Carbohydrate than Raw Whole Tahini.
• While 7 oz of Raw Whole Tahini contain 1.4 times more Fat, more Omega 3, 53.2 times more Omega 6, 2.1 times more Fiber and 6.2 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Raw Whole Tahini offer comparable quantities of Energy per seven ounces.
• 7 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3