Comparing Nutrients in 100 calories Sweetened Coconut Flakes VS Coconut

Weight per 100 calories

• Sweetened Coconut Flakes: 22g
• Coconut: 28g

Sweetened Coconut Flakes have 1.3 times more energy per 100g than Coconut. It has very high energy density when compared to other foods. Raw Coconut Meat having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Coconut	4%	80%	16%

Macro Nutrients

	Sweetened Coconut Flakes	Coconut	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.33% 6.14g	9.75% 9.46g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	26.2% 8.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.61% 0.1g	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	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	11% 8.06g	2.43% 1.76g	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	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 7.94g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.17g	6.7% 2.54g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.27% 0.003mg	1.55% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.25% 0.003mg	0.43% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.96% 0.15mg	0.95% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.61% 0.031mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.51% 0.007mg	1.17% 0.015mg	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	1.84% 7.34μg	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	1.04% 0.93mg	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	0.45% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.047% 0.056μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Coconut	Recommended Dietary Allowance
Calcium	0.24% 2.4mg	0.4% 3.95mg	1000mg per day for Men 19-50 years
Copper	7.2% 0.065mg	13.7% 0.12mg	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	8.6% 0.69mg	8mg per day for Men 19-50 years
Magnesium	2.66% 11mg	2.15% 9.04mg	420mg per day for Men 19-50 years
Manganese	9.14% 0.21mg	18.4% 0.42mg	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	4.56% 32mg	700mg per day for Men 19-50 years
Potassium	2.33% 79mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	5.2% 2.85μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	0.38% 5.65mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.82% 0.31mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.36% 13.3g	3700g per day for Men 19-50 years

Sweetened Coconut Flakes VS Coconut Nutrients Per 100 Kcal

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

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

• Both Packaged Sweetened Coconut Meat Flakes and Raw Coconut Meat have similar amounts of vitamins per 100 kcal
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Sweetened Coconut Flakes vs Coconut:

• 100 calories of Sweetened Coconut Flakes have 1.2 times more Magnesium, 1.2 times more Selenium and 11.1 times more Sodium than Coconut.
• While 100 kcal of Raw Coconut Meat contain 1.9 times more Copper, 2.1 times more Iron, 2 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• 100 calories of Sweetened Coconut Flakes lack sufficient amounts of Zinc
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Meat lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sweetened Coconut Flakes have 2.6 times more Carbohydrate and 4.6 times more Sugars than Coconut.
• While 100 kcal of Raw Coconut Meat contain 1.5 times more Fat and 1.4 times more Saturated Fat than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Coconut offer comparable quantities of Energy and Fiber per 100 calories.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Meat provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 calories.