Comparing Nutrients in 100 grams Coconut VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Coconut	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	12.2% 354kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	34.5% 33.5g	48.5% 47g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	3.02% 0.51g	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	34% 44.4g	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	NA	38g per day for Men 19-50 years
Protein	5.95% 3.33g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Coconut	Toasted 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	5.1% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	3.85% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.15% 0.054mg	23.5% 0.31mg	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	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	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.44mg	90% 0.81mg	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	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	122% 2.8mg	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	30% 211mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	NA	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	18.6% 2.05mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Toasted Dried Coconut per 100 g

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

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

• 100 grams of Coconut have 2.9 times more Vitamin B9 and 2.2 times more Vitamin C than Toasted Dried Coconut.
• While 100 g of Toasted Dried Coconut Meat contain 5.1 times more Vitamin B2, 2.7 times more Vitamin B5 and 5.7 times more Vitamin B6 than Raw Coconut Meat.
• Both Coconut and Toasted Dried Coconut provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Coconut have insufficient amounts of Vitamin B2
• 100 grams of Toasted Dried Coconut have insufficient amounts of Vitamin C
• Both Raw Coconut Meat as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Coconut vs Toasted Dried Coconut:

• 100 g of Toasted Dried Coconut Meat contain 1.9 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Sodium and 1.9 times more Zinc than Raw Coconut Meat.
• 100 grams of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Toasted Dried Coconut Meat contain 1.7 times more Energy, 1.4 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6, 2.9 times more Carbohydrate and 1.6 times more Protein than Raw Coconut Meat.