Comparing Nutrients in 100 grams Toasted Dried Coconut VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Toasted Dried Coconut	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	20.4% 592kcal	15.3% 443kcal	2900kcal per day for Men 19-50 years
Fat	48.5% 47g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	88% 28g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	2.04% 0.35g	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	31.5% 41g	130g per day for Men 19-50 years
Sugars	NA	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	NA	12% 4.5g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Canned Flaked Sweetened Dried Coconut Meat	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.85% 0.62mg	1.9% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	18.2% 0.24mg	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	1.75% 7μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	34.2% 0.31mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	94% 2.17mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Canned Flaked Sweetened Dried Coconut Meat per 100 g

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

Lets compare vitamin content per 100 grams of Toasted Dried Coconut vs Canned Flaked Sweetened Dried Coconut Meat:

• 100 grams of Toasted Dried Coconut have 2 times more Vitamin B1, 5.1 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• 100 grams of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Toasted Dried Coconut Meat as well as Canned Flaked Sweetened 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 Canned Flaked Sweetened Dried Coconut Meat:

• 100 grams of Toasted Dried Coconut have 1.9 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 1.9 times more Sodium and 1.3 times more Zinc than Canned Flaked Sweetened Dried Coconut Meat.
• 100 grams of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Dried Coconut have 1.3 times more Energy, 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6 and 1.6 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.
• Both Toasted Dried Coconut and Canned Flaked Sweetened Dried Coconut Meat offer comparable quantities of Carbohydrate per 100 grams.