Comparing Nutrients in 7 ounces Toasted Dried Coconut VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Coconut Water	15%	9%	76%

Macro Nutrients

	Toasted Dried Coconut	Coconut Water	Recommended Dietary Allowance
Energy	40.5% 1175kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	258% 82.7g	1.1% 0.35g	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	0.023% 0.004g	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	5.66% 7.36g	130g per day for Men 19-50 years
Sugars	NA	7.14% 5.18g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Coconut Water	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	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	0.99% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	4.9% 0.064mg	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	1.5% 5.95μg	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	5.3% 4.76mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Coconut Water	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	8.8% 0.079mg	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	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	12.3% 0.28mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	14% 208mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.054% 2g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Coconut Water per 7 oz

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

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

• 7 ounces of Toasted Dried Coconut have 2 times more Vitamin B1, 1.8 times more Vitamin B2, 7.7 times more Vitamin B3, 19 times more Vitamin B5, 9.6 times more Vitamin B6 and 3 times more Vitamin B9 than Coconut Water.
• While 7 oz of Coconut Water (liquid From Coconuts) contain 1.6 times more Vitamin C than Toasted Dried Coconut Meat.
• 7 ounces of Toasted Dried Coconut have insufficient amounts of Vitamin C
• 7 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Toasted Dried Coconut Meat as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Dried Coconut vs Coconut Water:

• 7 ounces of Toasted Dried Coconut have 20.3 times more Copper, 11.7 times more Iron, 3.7 times more Magnesium, 19.7 times more Manganese, 10.6 times more Phosphorus, 2.2 times more Potassium and 20.5 times more Zinc than Coconut Water.
• While 7 oz of Coconut Water (liquid From Coconuts) contain 2.8 times more Sodium and 95 times more Water than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Coconut Water contain similar levels of Calcium per seven ounces.
• 7 ounces of Coconut Water lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Dried Coconut have 31.2 times more Energy, 235 times more Fat, 236.8 times more Saturated Fat, 257 times more Omega 6, 12 times more Carbohydrate and 7.4 times more Protein than Coconut Water.
• 7 ounces of Coconut Water provide inadequate amounts of Energy, Omega 6 and Protein