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

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Coconut	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	24.2% 703kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	68.5% 66.5g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	184% 59g	174% 55.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	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	23.2% 30.2g	62.4% 81g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	47% 18g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	12% 6.6g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	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	11% 0.13mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	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	13% 51.6μg	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	7.28% 6.55mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	60.3% 4.82mg	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	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	32% 224mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	2.52% 93g	1.25% 46g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Coconut vs Canned Flaked Sweetened Dried Coconut Meat:

• 7 ounces of Coconut have 2.2 times more Vitamin B1, 1.8 times more Vitamin B3, 3.7 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• While 7 oz of Canned Flaked Sweetened Dried Coconut Meat contain 2.1 times more Vitamin B5 and 4.4 times more Vitamin B6 than Raw Coconut Meat.
• 7 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Coconut Meat as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Coconut have 1.4 times more Copper and 1.3 times more Iron than Canned Flaked Sweetened Dried Coconut Meat.
• While 7 oz of Canned Flaked Sweetened Dried Coconut Meat contain 1.5 times more Magnesium, 1.4 times more Manganese and 1.4 times more Zinc than Raw Coconut Meat.
• Both Coconut and Canned Flaked Sweetened Dried Coconut Meat contain similar levels of Phosphorus and Potassium per seven ounces.
• Both Raw Coconut Meat as well as Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Coconut have 2 times more Fiber than Canned Flaked Sweetened Dried Coconut Meat.
• While 7 oz of Canned Flaked Sweetened Dried Coconut Meat contain 1.3 times more Energy and 2.7 times more Carbohydrate than Raw Coconut Meat.
• Both Coconut and Canned Flaked Sweetened Dried Coconut Meat offer comparable quantities of Fat, Saturated Fat, Omega 6 and Protein per seven ounces.