Comparing Nutrients in 100 grams Coconut VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Coconut	Dried Butternuts	Recommended Dietary Allowance
Energy	12.2% 354kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	34.5% 33.5g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	198% 33.7g	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	9.27% 12g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	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	23.7% 9g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Coconut	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.15% 0.054mg	43% 0.56mg	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	16.5% 66μg	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	3.56% 3.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Dried Butternuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.44mg	50% 0.45mg	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	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	285% 6.56mg	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	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Dried Butternuts per 100 g

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

Lets compare vitamin content per 100 grams of Coconut vs Dried Butternuts:

• 100 g of Dried Butternuts contain 5.8 times more Vitamin B1, 7.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 10.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Coconut Meat.
• Both Coconut and Dried Butternuts provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Coconut have insufficient amounts of Vitamin B2
• Both Raw Coconut Meat as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Coconut vs Dried Butternuts:

• 100 g of Dried Butternuts contain 3.8 times more Calcium, 1.7 times more Iron, 7.4 times more Magnesium, 4.4 times more Manganese, 3.9 times more Phosphorus, 1.7 times more Selenium and 2.8 times more Zinc than Raw Coconut Meat.
• Both Coconut and Dried Butternuts contain similar levels of Copper and Potassium per 100 grams.
• 100 grams of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Coconut have 22.7 times more Saturated Fat, 1.3 times more Carbohydrate and 1.9 times more Fiber than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.7 times more Energy, 1.7 times more Fat, more Omega 3, 92.2 times more Omega 6 and 7.5 times more Protein than Raw Coconut Meat.
• 100 grams of Coconut provide inadequate amounts of Omega 3