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

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Coconut	4%	80%	16%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Coconut	Recommended Dietary Allowance
Energy	15.3% 443kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	34.5% 33.5g	97g per day for Men 19-50 years
Saturated Fat	88% 28g	93% 29.7g	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	2.15% 0.37g	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	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	NA	8.6% 6.23g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	6% 3.35g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	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	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.31mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.2% 0.24mg	4.15% 0.054mg	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	6.5% 26μg	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	3.67% 3.3mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Flaked Sweetened Dried Coconut Meat	Coconut	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	48.3% 0.44mg	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	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	65.2% 1.5mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	9.53% 324mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	NA	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.27% 47g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Flaked Sweetened Dried Coconut Meat have 2.1 times more Vitamin B5 and 4.4 times more Vitamin B6 than Coconut.
• While 100 g of Raw Coconut Meat contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B3, 3.7 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• 100 grams of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Flaked Sweetened Dried Coconut Meat have 1.5 times more Magnesium, 1.4 times more Manganese and 1.4 times more Zinc than Coconut.
• While 100 g of Raw Coconut Meat contain 1.4 times more Copper and 1.3 times more Iron than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Coconut contain similar levels of Phosphorus and Potassium per 100 grams.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Coconut Meat lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Flaked Sweetened Dried Coconut Meat have 1.3 times more Energy and 2.7 times more Carbohydrate than Coconut.
• While 100 g of Raw Coconut Meat contain 2 times more Fiber than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Coconut offer comparable quantities of Fat, Saturated Fat, Omega 6 and Protein per 100 grams.