Comparing Nutrients in 100 grams Sweetened Coconut Flakes VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Sweetened Coconut Flakes	Dried Coconut	Recommended Dietary Allowance
Energy	15.7% 456kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	66.5% 64.5g	97g per day for Men 19-50 years
Saturated Fat	82.5% 26.4g	179% 57.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	40% 52g	18% 23.7g	130g per day for Men 19-50 years
Sugars	50.7% 36.8g	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	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	43% 16.3g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	12.3% 6.88g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	1.25% 0.015mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	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	0.75% 3μg	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	0% 0mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Dried Coconut	Recommended Dietary Allowance
Calcium	1.1% 11mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	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	19% 1.5mg	41.5% 3.32mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	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	14.3% 100mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	16% 543mg	3400mg per day for Men 19-50 years
Selenium	29.3% 16μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	19% 285mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.081% 3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Sweetened Coconut Flakes 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 Sweetened Coconut Flakes vs Dried Coconut:

• 100 g of Dried Coconut Meat contain 4 times more Vitamin B1, 6.7 times more Vitamin B2, 5.7 times more Vitamin B5, 10 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Dried Coconut provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Coconut Meat 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 Dried Coconut:

• 100 grams of Sweetened Coconut Flakes have 7.7 times more Sodium than Dried Coconut.
• While 100 g of Dried Coconut Meat contain 2.4 times more Calcium, 2.7 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 2.8 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Dried Coconut contain similar levels of 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 2.2 times more Carbohydrate and 5 times more Sugars than Dried Coconut.
• While 100 g of Dried Coconut Meat contain 1.4 times more Energy, 2.3 times more Fat, 2.2 times more Saturated Fat, 3.2 times more Omega 6, 1.6 times more Fiber and 2.2 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• 100 grams of Sweetened Coconut Flakes provide inadequate amounts of Omega 6
• Both Packaged Sweetened Coconut Meat Flakes as well as Dried Coconut Meat provide inadequate amounts of Omega 3 in 100 grams.