Comparing Nutrients in 100 grams Creamed Dried Coconut Meat VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Creamed Dried Coconut Meat	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	23.6% 684kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	71.2% 69g	36.6% 35.5g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	98% 31.5g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.45% 0.76g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.5g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	NA	59.5% 43g	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	12% 4.5g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Shredded 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	5.1% 0.061mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	2.96% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	21% 0.27mg	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	2.25% 9μg	2% 8μg	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	1.67% 1.5mg	0.78% 0.7mg	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	2.6% 26mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	34.8% 0.31mg	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	42% 3.36mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	108% 2.48mg	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	30% 209mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	NA	30.4% 16.7μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.04mg	16.5% 1.82mg	11mg per day for Men 19-50 years
Water	0.045% 1.67g	0.34% 12.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Creamed Dried Coconut Meat vs Shredded Sweetened Dried Coconut Meat:

• Creamed Dried Coconut Meat has 2 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.1 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Shredded Sweetened Dried Coconut Meat have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Creamed Dried Coconut Meat as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Creamed Dried Coconut Meat vs Shredded Sweetened Dried Coconut Meat:

• Creamed Dried Coconut Meat has 1.7 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus and 1.6 times more Potassium than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 7.1 times more Sodium than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Shredded Sweetened Dried Coconut Meat have similar amounts of Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Creamed Dried Coconut Meat has 1.4 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6 and 1.8 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 2.2 times more Carbohydrate than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.