Comparing Nutrients in 100 grams Sweetened Coconut Flakes VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Sweetened Coconut Flakes	Dried Butternuts	Recommended Dietary Allowance
Energy	15.7% 456kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	82.5% 26.4g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	9.27% 12g	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	12.4% 4.7g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	43% 0.56mg	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	16.5% 66μg	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	3.56% 3.2mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	1.1% 11mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	50% 0.45mg	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	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	285% 6.56mg	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	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	29.3% 16μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	19% 285mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.09% 3.34g	3700g per day for Men 19-50 years

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

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

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

• 100 g of Dried Butternuts contain 25.5 times more Vitamin B1, 9.9 times more Vitamin B2, 1.5 times more Vitamin B3, 4.5 times more Vitamin B5, 18.7 times more Vitamin B6, 22 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 Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Sweetened Coconut Flakes have 285 times more Sodium than Dried Butternuts.
• While 100 g of Dried Butternuts contain 4.8 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 4.6 times more Magnesium, 6.8 times more Manganese, 4.5 times more Phosphorus and 4.4 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Dried Butternuts contain similar levels of Potassium and Selenium per 100 grams.
• 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 20.2 times more Saturated Fat, 4.3 times more Carbohydrate and 2.1 times more Fiber than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.3 times more Energy, 2 times more Fat, more Omega 3, 151.9 times more Omega 6 and 8 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• 100 grams of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6