Comparing Nutrients in 100 grams Sweetened Coconut Flakes VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Sweetened Coconut Flakes	Dried Beechnuts	Recommended Dietary Allowance
Energy	15.7% 456kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	82.5% 26.4g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	50.7% 36.8g	NA	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	0.014% 0.01g	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	% 0.53g	NA	g per day for Men 19-50 years
Sucrose	% 36.2g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	NA	38g per day for Men 19-50 years
Protein	5.6% 3.13g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	52.6% 0.68mg	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	0.75% 3μg	28.3% 113μg	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	17.2% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	74.4% 0.67mg	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	19% 1.5mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	58.3% 1.34mg	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	14.3% 100mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	29.3% 16μg	NA	55μg per day for Men 19-50 years
Sodium	19% 285mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Sweetened Coconut Flakes versus 100 g of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sweetened Coconut Flakes vs Dried Beechnuts:

• 100 g of Dried Beechnuts contain 20.3 times more Vitamin B1, 24.7 times more Vitamin B2, 1.3 times more Vitamin B3, 6.6 times more Vitamin B5, 22.8 times more Vitamin B6, 37.7 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• 100 grams of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Sweetened Coconut Flakes vs Dried Beechnuts:

• 100 grams of Sweetened Coconut Flakes have more Magnesium, more Phosphorus, 7.5 times more Sodium and 2 times more Zinc than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 2.3 times more Copper, 1.6 times more Iron, 1.4 times more Manganese and 2.8 times more Potassium than Packaged Sweetened Coconut Meat Flakes.
• 100 grams of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Beechnuts lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetened Coconut Flakes have 4.6 times more Saturated Fat and 1.5 times more Carbohydrate than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.3 times more Energy, 1.8 times more Fat, more Omega 3, 82.8 times more Omega 6 and 2 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• 100 grams of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6