Comparing Nutrients in 100 grams Coconut VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Coconut	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	12.2% 354kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	34.5% 33.5g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	0.33% 0.056g	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	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	3.4% 2.46g	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	4.74% 1.8g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Coconut	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	2.8% 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% 8μg	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	2.22% 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	1.6% 0.24mg	4.87% 0.73mg	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 Liquids and Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.44mg	11.4% 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	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	2.14% 9mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	5.1% 173mg	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% 240mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.64% 0.29mg	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 Liquids and Salt:

• Raw Coconut Meat has 3.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.3 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.4 times more Vitamin B2, 2.1 times more Vitamin B6, 3 times more Vitamin E and 49 times more Vitamin K than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Canned Carrots Solids and Liquids 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 Liquids and Salt:

• Raw Coconut Meat has 4.2 times more Copper, 4.7 times more Iron, 3.6 times more Magnesium, 3.3 times more Manganese, 5.7 times more Phosphorus, 2.1 times more Potassium, 25.3 times more Selenium and 3.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Calcium, 12 times more Sodium and 2 times more Water than Raw Coconut Meat.

Comparison of macro-nutrients per 100 grams:

• Raw Coconut Meat has 15.4 times more Energy, 239.2 times more Fat, 1187.9 times more Saturated Fat, 6.5 times more Omega 6, 2.8 times more Carbohydrate, 2.5 times more Sugars, 5 times more Fiber and 5.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Coconut Meat as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.