Comparing Nutrients in 100 grams Toasted Dried Coconut VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Toasted Dried Coconut	Dried Coconut	Recommended Dietary Allowance
Energy	20.4% 592kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	48.5% 47g	66.5% 64.5g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	179% 57.2g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	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	34% 44.4g	18% 23.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	12.3% 6.88g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	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	5.1% 0.061mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.85% 0.62mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	2.25% 9μg	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	1.67% 1.5mg	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	NA	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Dried Coconut	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	42.4% 3.4mg	41.5% 3.32mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	30% 211mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	16% 543mg	3400mg per day for Men 19-50 years
Selenium	NA	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Dried Coconut per 100 g

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

• Both Toasted Dried Coconut Meat and Dried Coconut Meat have similar amounts of vitamins per 100 g
• Both Toasted Dried Coconut and Dried Coconut provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• Both Toasted Dried Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Dried Coconut vs Dried Coconut:

• Both Toasted Dried Coconut Meat and Dried Coconut Meat have similar amounts of minerals per 100 g
• Both Toasted Dried Coconut and Dried Coconut contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Dried Coconut have 1.9 times more Carbohydrate than Dried Coconut.
• While 100 g of Dried Coconut Meat contain 1.4 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6 and 1.3 times more Protein than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Dried Coconut offer comparable quantities of Energy per 100 grams.