Comparing Nutrients in 100 grams Canned Flaked Sweetened Dried Coconut Meat VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Roasted Cashews	Recommended Dietary Allowance
Energy	15.3% 443kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	88% 28g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	45% 7.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	25% 32.7g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	12% 4.5g	7.9% 3g	38g per day for Men 19-50 years
Protein	6% 3.35g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.2% 0.24mg	19.7% 0.26mg	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	1.75% 7μg	17.3% 69μg	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	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	NA	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Flaked Sweetened Dried Coconut Meat	Roasted Cashews	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	247% 2.22mg	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	23% 1.84mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	36% 0.83mg	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	14.7% 103mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	9.53% 324mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	NA	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Flaked Sweetened Dried Coconut Meat VS Roasted Cashews per 100 g

Compare the macro and micronutrient content in 100 g of Canned Flaked Sweetened Dried Coconut Meat versus 100 g of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Flaked Sweetened Dried Coconut Meat vs Roasted Cashews:

• 100 g of Dry Roasted Cashew Nuts contain 6.7 times more Vitamin B1, 10 times more Vitamin B2, 4.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 9.9 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Roasted Cashews provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Flaked Sweetened Dried Coconut Meat vs Roasted Cashews:

• 100 grams of Canned Flaked Sweetened Dried Coconut Meat have 2.6 times more Manganese than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 3.2 times more Calcium, 7.2 times more Copper, 3.3 times more Iron, 5.3 times more Magnesium, 4.8 times more Phosphorus, 1.7 times more Potassium and 3.5 times more Zinc than Canned Flaked Sweetened Dried Coconut Meat.
• 100 grams of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Flaked Sweetened Dried Coconut Meat have 3.1 times more Saturated Fat, 1.3 times more Carbohydrate and 1.5 times more Fiber than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 1.3 times more Energy, 1.5 times more Fat, 22.1 times more Omega 6 and 4.6 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.