Comparing Nutrients in 100 grams Toasted Dried Coconut VS Canned Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Toasted Dried Coconut	Canned Coconut Milk	Recommended Dietary Allowance
Energy	20.4% 592kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	48.5% 47g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	59% 19g	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	1.37% 0.23g	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	2.16% 2.8g	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	NA	38g per day for Men 19-50 years
Protein	9.46% 5.3g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Canned Coconut Milk	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	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.85% 0.62mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	2.15% 0.028mg	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	3.5% 14μg	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	1.1% 1mg	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 Coconut Milk	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	24.8% 0.22mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	33.4% 0.77mg	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	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.027% 1g	1.97% 73g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 100 grams of Toasted Dried Coconut vs Canned Coconut Milk:

• 100 grams of Toasted Dried Coconut have 2.8 times more Vitamin B1, more Vitamin B2, 5.3 times more Vitamin B5 and 10.9 times more Vitamin B6 than Canned Coconut Milk.
• While 100 g of Canned Coconut Milk contain 1.6 times more Vitamin B9 than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Canned Coconut Milk provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Toasted Dried Coconut Meat as well as Canned Coconut Milk 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 Coconut Milk:

• 100 grams of Toasted Dried Coconut have 1.5 times more Calcium, 3.6 times more Copper, 2 times more Magnesium, 3.6 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium, 2.8 times more Sodium and 3.7 times more Zinc than Canned Coconut Milk.
• Both Toasted Dried Coconut and Canned Coconut Milk contain similar levels of Iron per 100 grams.
• 100 grams of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Dried Coconut have 3 times more Energy, 2.2 times more Fat, 2.2 times more Saturated Fat, 2.2 times more Omega 6, 15.8 times more Carbohydrate and 2.6 times more Protein than Canned Coconut Milk.
• 100 grams of Canned Coconut Milk provide inadequate amounts of Omega 6