Comparing Nutrients in 100 calories Sweetened Coconut Flakes VS Cooked Frozen Carrots

Weight per 100 calories

• Sweetened Coconut Flakes: 22g
• Cooked Frozen Carrots: 270g

Sweetened Coconut Flakes have 12.3 times more energy per 100g than Cooked Frozen Carrots. It has very high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 100 calories - Sweetened Coconut Flakes or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Sweetened Coconut Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.33% 6.14g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.43% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.75% 11.4g	16% 21g	130g per day for Men 19-50 years
Sugars	11% 8.06g	15.2% 11g	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	0.003% 0.002g	1.04% 0.76g	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	% 0.12g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 7.94g	% 9.3g	g per day for Men 19-50 years
Fiber	5.7% 2.17g	23.5% 8.9g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	254% 2286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.27% 0.003mg	6.76% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.25% 0.003mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.96% 0.15mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.61% 0.031mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.51% 0.007mg	17.5% 0.23mg	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	0.16% 0.66μg	7.43% 29.7μg	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	0% 0mg	6.9% 6.2mg	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	0% 0mg	18% 2.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30.6% 36.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	0.24% 2.4mg	9.46% 95mg	1000mg per day for Men 19-50 years
Copper	7.2% 0.065mg	24.6% 0.22mg	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	4.14% 0.33mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	2.66% 11mg	7.08% 29.7mg	420mg per day for Men 19-50 years
Manganese	9.14% 0.21mg	19.6% 0.45mg	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	3.13% 22mg	12% 83.8mg	700mg per day for Men 19-50 years
Potassium	2.33% 79mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	2.95% 1.62μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	6.6% 244g	3700g per day for Men 19-50 years

Sweetened Coconut Flakes VS Cooked Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sweetened Coconut Flakes or Cooked Frozen Carrots?

Lets compare vitamin content per 100 calories of Sweetened Coconut Flakes vs Cooked Frozen Carrots:

• 100 kcal of Boiled and Drained Frozen Carrots contain more Vitamin A, 24.6 times more Vitamin B1, 30.4 times more Vitamin B2, 7.4 times more Vitamin B3, 15.3 times more Vitamin B5, 34.5 times more Vitamin B6, 45.2 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• 100 calories of Sweetened Coconut Flakes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Packaged Sweetened Coconut Meat Flakes as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Sweetened Coconut Flakes vs Cooked Frozen Carrots:

• 100 calories of Sweetened Coconut Flakes have 2.2 times more Selenium than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 39.2 times more Calcium, 3.4 times more Copper, 4.3 times more Iron, 2.7 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 6.6 times more Potassium, 2.6 times more Sodium, 6.1 times more Zinc and 72 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 100 calories of Sweetened Coconut Flakes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sweetened Coconut Flakes have 3.3 times more Fat and 17.8 times more Saturated Fat than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain more Omega 3, 16 times more Omega 6, 1.8 times more Carbohydrate, 1.4 times more Sugars, 4.1 times more Fiber and 2.3 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Cooked Frozen Carrots offer comparable quantities of Energy per 100 calories.
• 100 calories of Sweetened Coconut Flakes provide inadequate amounts of Omega 3, Omega 6 and Protein