Comparing Nutrients in 100 grams Coconut VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Coconut	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	12.2% 354kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	34.5% 33.5g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.2g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	3.42% 2.48g	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	23.7% 9g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Coconut	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.15% 0.054mg	8.6% 0.11mg	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	6.5% 26μg	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	3.67% 3.3mg	3% 2.7mg	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	1.6% 0.24mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.44mg	11.6% 0.1mg	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	30.4% 2.43mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	19.6% 0.45mg	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	16% 113mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	1.27% 47g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Coconut vs Canned Carrots with Salt:

• Raw Coconut Meat has 3.7 times more Vitamin B1, 2.2 times more Vitamin B5, 2.9 times more Vitamin B9 and 1.2 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 1.5 times more Vitamin B2, 2.1 times more Vitamin B6, 3.1 times more Vitamin E and 49 times more Vitamin K than Raw Coconut Meat.
• Both Raw Coconut Meat and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 100 g.
• Both Raw Coconut Meat as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Coconut vs Canned Carrots with Salt:

• Raw Coconut Meat has 4.2 times more Copper, 3.8 times more Iron, 4 times more Magnesium, 3.3 times more Manganese, 4.7 times more Phosphorus, 2 times more Potassium, 25.3 times more Selenium and 4.2 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.8 times more Calcium, 12.1 times more Sodium and 2 times more Water than Raw Coconut Meat.

Comparison of macro-nutrients per 100 grams:

• Raw Coconut Meat has 14.2 times more Energy, 176.3 times more Fat, 824.9 times more Saturated Fat, 4.6 times more Omega 6, 2.7 times more Carbohydrate, 2.5 times more Sugars, 6 times more Fiber and 5.2 times more Protein than Drained Canned Carrots with Salt.
• Both Raw Coconut Meat as well as Drained Canned Carrots with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.