Comparing Nutrients in 7 ounces Toasted Dried Coconut VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Toasted Dried Coconut	Raw Coconut Cream	Recommended Dietary Allowance
Energy	40.5% 1175kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	258% 82.7g	191% 61g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	4.42% 0.75g	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	10% 13g	130g per day for Men 19-50 years
Sugars	NA	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	NA	11.5% 4.37g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	7.17% 0.093mg	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	11.4% 45.6μg	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	6.17% 5.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	83.3% 0.75mg	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	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	113% 2.6mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Dried Coconut vs Raw Coconut Cream:

• Toasted Dried Coconut Meat has 2 times more Vitamin B1, more Vitamin B2, 3.1 times more Vitamin B5 and 6.5 times more Vitamin B6 than Raw Coconut Cream.
• While Raw Coconut Cream contains 1.4 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.9 times more Vitamin C than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Dried Coconut vs Raw Coconut Cream:

• Toasted Dried Coconut Meat has 2.5 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 9.3 times more Sodium and 2.1 times more Zinc than Raw Coconut Cream.
• While Raw Coconut Cream contains 53.9 times more Water than Toasted Dried Coconut Meat.

Comparison of macro-nutrients per 7 ounces:

• Toasted Dried Coconut Meat has 1.8 times more Energy, 1.4 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6, 6.7 times more Carbohydrate and 1.5 times more Protein than Raw Coconut Cream.
• Both Toasted Dried Coconut Meat as well as Raw Coconut Cream have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.