Comparing Nutrients in 100 grams Coconut VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Coconut	Dried Coconut	Recommended Dietary Allowance
Energy	12.2% 354kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	34.5% 33.5g	66.5% 64.5g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	179% 57.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	4.15% 0.71g	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	18% 23.7g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	10% 7.35g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	12.3% 6.88g	56g per day for Men 19-50 years

Vitamins

	Coconut	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.15% 0.054mg	23% 0.3mg	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	1.67% 1.5mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Dried Coconut	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.44mg	88.4% 0.8mg	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	41.5% 3.32mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	119% 2.75mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	16% 543mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.081% 3g	3700g per day for Men 19-50 years

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

• Raw Coconut Meat has 2.9 times more Vitamin B9 and 2.2 times more Vitamin C than Dried Coconut Meat.
• While Dried Coconut Meat contains 5 times more Vitamin B2, 2.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.8 times more Vitamin E than Raw Coconut Meat.
• Both Raw Coconut Meat and Dried Coconut Meat have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Raw Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Coconut vs Dried Coconut:

• Raw Coconut Meat has 15.7 times more Water than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.9 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 1.9 times more Sodium and 1.8 times more Zinc than Raw Coconut Meat.

Comparison of macro-nutrients per 100 grams:

• Dried Coconut Meat contains 1.9 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat and Dried Coconut Meat have similar amounts of Sugars per 100 g.
• Both Raw Coconut Meat as well as Dried Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.