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

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Dried Butternuts	Recommended Dietary Allowance
Energy	17.3% 501kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	36.6% 35.5g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	98% 31.5g	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	2.3% 0.39g	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	36.7% 47.7g	9.27% 12g	130g per day for Men 19-50 years
Sugars	59.5% 43g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	5.14% 2.88g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	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	2.6% 0.031mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.96% 0.47mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	2% 8μg	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	0.78% 0.7mg	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	2.6% 0.39mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Dried Butternuts	Recommended Dietary Allowance
Calcium	1.5% 15mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	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	24% 1.92mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	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	15.3% 107mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	30.4% 16.7μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	17.5% 262mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.82mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.09% 3.34g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Shredded Sweetened Dried Coconut Meat 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 Shredded Sweetened Dried Coconut Meat vs Dried Butternuts:

• 100 g of Dried Butternuts contain 12.4 times more Vitamin B1, 7.4 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B6, 8.3 times more Vitamin B9 and 4.6 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Dried Butternuts provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Shredded Sweetened Dried Coconut Meat 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 Shredded Sweetened Dried Coconut Meat vs Dried Butternuts:

• 100 grams of Shredded Sweetened Dried Coconut Meat have 262 times more Sodium than Dried Butternuts.
• While 100 g of Dried Butternuts contain 3.5 times more Calcium, 1.4 times more Copper, 2.1 times more Iron, 4.7 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus and 1.7 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Dried Butternuts contain similar levels of Potassium and Selenium per 100 grams.
• 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 24.1 times more Saturated Fat and 4 times more Carbohydrate than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.6 times more Fat, more Omega 3, 86.9 times more Omega 6 and 8.6 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Dried Butternuts offer comparable quantities of Energy and Fiber per 100 grams.
• 100 grams of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3