Comparing Nutrients in 100 grams Coconut VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Coconut	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	12.2% 354kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	34.5% 33.5g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	82.5% 26.4g	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	1.3% 0.22g	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	40% 52g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	50.7% 36.8g	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	0.014% 0.01g	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	% 0.53g	g per day for Men 19-50 years
Sucrose	NA	% 36.2g	g per day for Men 19-50 years
Fiber	23.7% 9g	26% 9.9g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Coconut	Sweetened Coconut Flakes	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	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	4.36% 0.7mg	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	2.3% 0.03mg	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	0.75% 3μg	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.44mg	32.8% 0.3mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	41.7% 0.96mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	29.3% 16μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Coconut vs Sweetened Coconut Flakes:

• Raw Coconut Meat has 4.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin C and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 1.3 times more Vitamin B3 than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Coconut vs Sweetened Coconut Flakes:

• Raw Coconut Meat has 1.3 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 1.6 times more Manganese, 1.5 times more Zinc and 3 times more Water than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 1.6 times more Magnesium, 1.6 times more Selenium and 14.3 times more Sodium than Raw Coconut Meat.
• Both Raw Coconut Meat and Packaged Sweetened Coconut Meat Flakes have similar amounts of Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Coconut Meat has 1.6 times more Omega 6 than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 1.3 times more Energy, 3.4 times more Carbohydrate and 5.9 times more Sugars than Raw Coconut Meat.
• Both Raw Coconut Meat and Packaged Sweetened Coconut Meat Flakes have similar amounts of Fat, Saturated Fat, Fiber and Protein per 100 g.
• Both Raw Coconut Meat as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.