Comparing Nutrients in 100 grams Sweetened Coconut Flakes VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sweetened Coconut Flakes	Brazilnuts	Recommended Dietary Allowance
Energy	15.7% 456kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	82.5% 26.4g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	50.7% 36.8g	3.2% 2.33g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 36.2g	% 2.33g	g per day for Men 19-50 years
Fiber	26% 9.9g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Brazilnuts	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	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	7.77% 0.1mg	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	5.5% 22μg	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	0.78% 0.7mg	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	0% 0mg	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Brazilnuts	Recommended Dietary Allowance
Calcium	1.1% 11mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	194% 1.74mg	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	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	53% 1.22mg	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	104% 725mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	29.3% 16μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	19% 285mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Brazilnuts per 100 g

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

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

• 100 grams of Sweetened Coconut Flakes have 2.4 times more Vitamin B3 than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 41.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B5, 3.4 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• 100 grams of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Sweetened Coconut Flakes vs Brazilnuts:

• 100 grams of Sweetened Coconut Flakes have 95 times more Sodium than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 14.5 times more Calcium, 5.9 times more Copper, 1.6 times more Iron, 7.4 times more Magnesium, 1.3 times more Manganese, 7.3 times more Phosphorus, 1.8 times more Potassium, 119.1 times more Selenium and 5.7 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• 100 grams of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetened Coconut Flakes have 1.6 times more Saturated Fat, 4.4 times more Carbohydrate, 15.8 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.4 times more Energy, 2.4 times more Fat, more Omega 3, 109.7 times more Omega 6 and 4.6 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• 100 grams of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6