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

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Dried Coconut	Recommended Dietary Allowance
Energy	15.3% 443kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	66.5% 64.5g	97g per day for Men 19-50 years
Saturated Fat	88% 28g	179% 57.2g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	4.15% 0.71g	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	18% 23.7g	130g per day for Men 19-50 years
Sugars	NA	10% 7.35g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	6% 3.35g	12.3% 6.88g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	Dried Coconut	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	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.2% 0.24mg	23% 0.3mg	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	2.25% 9μg	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	1.67% 1.5mg	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	2.93% 0.44mg	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

	Canned Flaked Sweetened Dried Coconut Meat	Dried Coconut	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	88.4% 0.8mg	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	41.5% 3.32mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	119% 2.75mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	9.53% 324mg	16% 543mg	3400mg per day for Men 19-50 years
Selenium	NA	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.081% 3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Canned Flaked Sweetened Dried Coconut Meat versus 100 g of Dried Coconut 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 Dried Coconut:

• 100 g of Dried Coconut Meat contain 2 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• 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 Dried Coconut Meat 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 Dried Coconut:

• 100 g of Dried Coconut Meat contain 1.9 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 1.9 times more Sodium and 1.3 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 1.7 times more Carbohydrate than Dried Coconut.
• While 100 g of Dried Coconut Meat contain 1.5 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 6, 3.6 times more Fiber and 2.1 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.