Comparing Nutrients in 100 calories Dried CoconutVS Sweetened Coconut Flakes

Weight per 100 calories

Dried Coconut

15g

Sweetened Coconut Flakes

22g

Dried Coconut has 1.4 times more energy per 100g than Sweetened Coconut Flakes. It has very high energy density when compared to other foods. Packaged Sweetened Coconut Meat Flakes having very high energy density.

Which food has more nutrients per 100 calories - Dried Coconut or Sweetened Coconut Flakes?

Macros Ratio

Protein Fat Carbs

Dried Coconut

83%

13%

Sweetened Coconut Flakes

53%

44%

100 kcal ▼

Macro Nutrients

Dried Coconutvs Sweetened Coconut Flakes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10%9.78g

Fat

6.33%6.14g

9.78 gvs6.14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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27%8.67g

Saturated Fat

18%5.8g

8.67 gvs5.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0%0g

0 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.63%0.11g

Omega 6

0.29%0.049g

0.11 gvs0.049 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.76%3.6g

Carbohydrate

8.75%11.4g

3.6 gvs11.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.54%1.1g

Sugars

11%8.06g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.1 gvs8.06 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.003%0.002g

≤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]

NA gvs0.002 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.12g

NA gvs0.12 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%7.94g

NA gvs7.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.5%2.47g

Fiber

5.7%2.17g

2.47 gvs2.17 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.86%1.04g

Protein

1.23%0.69g

1.04 gvs0.69 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Coconutvs Sweetened Coconut Flakes

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.76%0.009mg

Vitamin B1

0.27%0.003mg

Thiamine

0.009 mgvs0.003 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.17%0.015mg

Vitamin B2

0.25%0.003mg

Riboflavin

0.015 mgvs0.003 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.57%0.091mg

Vitamin B3

0.96%0.15mg

Niacin, nicotinic acid, niacinamide

0.091 mgvs0.15 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.42%0.12mg

Vitamin B5

0.61%0.031mg

Pantothenic acid

0.12 mgvs0.031 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.5%0.045mg

Vitamin B6

0.51%0.007mg

Pyridoxine

0.045 mgvs0.007 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.34%1.36μg

Vitamin B9

0.16%0.66μg

Folates and Folic Acid

1.36 μgvs0.66 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.25%0.23mg

Vitamin C

0%0mg

Ascorbic acid

0.23 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.44%0.067mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

0.067 mgvs0 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.038%0.045μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.045 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Coconutvs Sweetened Coconut Flakes

0.39%3.94mg

Calcium

0.24%2.4mg

3.94 mgvs2.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.4%0.12mg

Copper

7.2%0.065mg

0.12 mgvs0.065 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.3%0.5mg

Iron

4.14%0.33mg

0.5 mgvs0.33 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.25%13.6mg

Magnesium

2.66%11mg

13.6 mgvs11 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18%0.42mg

Manganese

9.14%0.21mg

0.42 mgvs0.21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.46%31.2mg

Phosphorus

3.13%22mg

31.2 mgvs22 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.4%82.3mg

Potassium

2.33%79mg

82.3 mgvs79 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.1%2.8μg

Selenium

6.4%3.53μg

2.8 μgvs3.53 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.37%5.6mg

Sodium

4.17%62.5mg

5.6 mgvs62.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.77%0.3mg

Zinc

1.4%0.16mg

0.3 mgvs0.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.012%0.45g

Water

0.092%3.4g

0.45 gvs3.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Dried Coconut Meat has 4.6 times more Vitamin B2, 3.9 times more Vitamin B5 and 6.9 times more Vitamin B6 than Packaged Sweetened Coconut Meat Flakes.
Both Dried Coconut Meat as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Dried Coconut vs Sweetened Coconut Flakes:

Dried Coconut Meat has 1.9 times more Copper, 1.5 times more Iron, 1.2 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus and 2 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
While Packaged Sweetened Coconut Meat Flakes contain 1.3 times more Selenium and 11.1 times more Sodium than Dried Coconut Meat.
Both Dried Coconut Meat and Packaged Sweetened Coconut Meat Flakes have similar amounts of Potassium per 100 kcal.
Both Dried Coconut Meat as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dried Coconut Meat has 1.6 times more Fat, 1.5 times more Saturated Fat and 1.5 times more Protein than Packaged Sweetened Coconut Meat Flakes.
While Packaged Sweetened Coconut Meat Flakes contain 3.2 times more Carbohydrate and 7.2 times more Sugars than Dried Coconut Meat.
Both Dried Coconut Meat and Packaged Sweetened Coconut Meat Flakes have similar amounts of Energy and Fiber per 100 kcal.
Both Dried Coconut Meat as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dried CoconutVS Canned Flaked Sweetened Dried Coconut MeatSweetened Coconut FlakesVS Canned Flaked Sweetened Dried Coconut Meat

Compare Foods

Comparing Nutrients in 100 calories Dried CoconutVS Sweetened Coconut Flakes

Weight per 100 calories

Which food has more nutrients per 100 calories - Dried Coconut or Sweetened Coconut Flakes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: