Comparing Nutrients in 100 grams Dried Coconut VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Dried Coconut	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	22.8% 660kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	66.5% 64.5g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	179% 57.2g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.15% 0.71g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.7g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	10% 7.35g	3.4% 2.46g	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	43% 16.3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	12.3% 6.88g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	8.6% 0.11mg	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	2.22% 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	2.93% 0.44mg	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.6% 26mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	11.4% 0.1mg	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	41.5% 3.32mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	119% 2.75mg	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	29.4% 206mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	16% 543mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.081% 3g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Coconut vs Canned Carrots with Liquids and Salt:

• Dried Coconut Meat has 3.2 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 5.8 times more Vitamin B5 and 2.7 times more Vitamin B6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.3 times more Vitamin C, 1.7 times more Vitamin E and 32.7 times more Vitamin K than Dried Coconut Meat.
• Both Dried Coconut Meat and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 per 100 g.
• Both Dried Coconut Meat as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Coconut vs Canned Carrots with Liquids and Salt:

• Dried Coconut Meat has 7.7 times more Copper, 6.4 times more Iron, 10 times more Magnesium, 6.1 times more Manganese, 10.3 times more Phosphorus, 3.1 times more Potassium, 46.3 times more Selenium and 6.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6.5 times more Sodium and 31 times more Water than Dried Coconut Meat.
• Both Dried Coconut Meat and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Coconut Meat has 28.7 times more Energy, 460.9 times more Fat, 2288.7 times more Saturated Fat, 12.6 times more Omega 6, 4.4 times more Carbohydrate, 3 times more Sugars, 9.1 times more Fiber and 11.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Dried Coconut Meat as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.