Comparing Nutrients in 7 ounces Toasted Dried Coconut VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Toasted Dried Coconut	Frozen Carrots	Recommended Dietary Allowance
Energy	40.5% 1175kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	258% 82.7g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.8% 88g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	NA	17.2% 6.55g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	14.5% 0.19mg	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	4.47% 18μg	4.96% 20μg	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	3.3% 2.98mg	5.5% 4.96mg	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	NA	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	16.3% 0.15mg	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	84% 6.73mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	14.8% 0.34mg	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	60% 419mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.83% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Dried Coconut vs Frozen Carrots:

• Toasted Dried Coconut Meat has 1.4 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 4.4 times more Vitamin B5 and 3.2 times more Vitamin B6 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A and 1.7 times more Vitamin C than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat and Frozen Carrots, Unprepared have similar amounts of Vitamin B9 per 7 oz.
• Both Toasted Dried Coconut Meat as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Dried Coconut vs Frozen Carrots:

• Toasted Dried Coconut Meat has 11 times more Copper, 7.7 times more Iron, 7.7 times more Magnesium, 16.4 times more Manganese, 6.4 times more Phosphorus, 2.4 times more Potassium and 6.2 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.3 times more Calcium, 1.8 times more Sodium and 90 times more Water than Toasted Dried Coconut Meat.

Comparison of macro-nutrients per 7 ounces:

• Toasted Dried Coconut Meat has 16.4 times more Energy, 102.2 times more Fat, 886.8 times more Saturated Fat, 2.1 times more Omega 6, 5.6 times more Carbohydrate and 6.8 times more Protein than Frozen Carrots, Unprepared.
• Both Toasted Dried Coconut Meat as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.