Comparing Nutrients in 100 grams Shredded Sweetened Dried Coconut Meat VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Brazilnuts	Recommended Dietary Allowance
Energy	17.3% 501kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	36.6% 35.5g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	98% 31.5g	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	2.3% 0.39g	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	36.7% 47.7g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	59.5% 43g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.33g	g per day for Men 19-50 years
Fiber	12% 4.5g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	5.14% 2.88g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.96% 0.47mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	2% 8μg	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	0.78% 0.7mg	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	2.6% 0.39mg	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Brazilnuts	Recommended Dietary Allowance
Calcium	1.5% 15mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	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	24% 1.92mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	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	15.3% 107mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	30.4% 16.7μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	17.5% 262mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.82mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Shredded Sweetened Dried Coconut Meat VS Brazilnuts per 100 g

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

Lets compare vitamin content per 100 grams of Shredded Sweetened Dried Coconut Meat vs Brazilnuts:

• 100 grams of Shredded Sweetened Dried Coconut Meat have 1.6 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.7 times more Vitamin B6 than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 19.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B9 and 14.5 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• 100 grams of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3
• Both Shredded Sweetened Dried Coconut Meat 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 Shredded Sweetened Dried Coconut Meat vs Brazilnuts:

• 100 grams of Shredded Sweetened Dried Coconut Meat have 2 times more Manganese and 87.3 times more Sodium than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 10.7 times more Calcium, 5.6 times more Copper, 1.3 times more Iron, 7.5 times more Magnesium, 6.8 times more Phosphorus, 2 times more Potassium, 114.8 times more Selenium and 2.2 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• 100 grams of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Shredded Sweetened Dried Coconut Meat have 2 times more Saturated Fat, 4.1 times more Carbohydrate and 18.5 times more Sugars than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.3 times more Energy, 1.9 times more Fat, more Omega 3, 62.8 times more Omega 6, 1.7 times more Fiber and 5 times more Protein than Shredded Sweetened Dried Coconut Meat.
• 100 grams of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3