Comparing Nutrients in 7 ounces Toasted Dried Coconut VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Toasted Dried Coconut	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	40.5% 1175kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	258% 82.7g	174% 55.8g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	4.05% 0.69g	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	62.4% 81g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Canned Flaked Sweetened Dried Coconut Meat	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	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	36% 0.47mg	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	3.47% 14μg	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	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	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	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	68% 0.61mg	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	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	187% 4.3mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	0.054% 2g	1.25% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Canned Flaked Sweetened Dried Coconut Meat per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Dried Coconut vs Canned Flaked Sweetened Dried Coconut Meat:

• 7 ounces of Toasted Dried Coconut have 2 times more Vitamin B1, 5.1 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• 7 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Toasted Dried Coconut Meat as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Dried Coconut vs Canned Flaked Sweetened Dried Coconut Meat:

• 7 ounces of Toasted Dried Coconut have 1.9 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 1.9 times more Sodium and 1.3 times more Zinc than Canned Flaked Sweetened Dried Coconut Meat.
• 7 ounces of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Dried Coconut have 1.3 times more Energy, 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6 and 1.6 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.
• Both Toasted Dried Coconut and Canned Flaked Sweetened Dried Coconut Meat offer comparable quantities of Carbohydrate per seven ounces.