Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 14 ounces Sweetened Coconut FlakesVS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

Protein Fat Carbs

Sweetened Coconut Flakes
3%
53%
44%
Canned Flaked Sweetened Dried Coconut Meat
3%
62%
35%
14 oz ▼

Macro Nutrients

62.4%1810kcal
Energy
60.6%1758kcal
1810 kcalvs1758 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
115%111g
Fat
130%126g
111 gvs126 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
327%105g
Saturated Fat
349%112g
105 gvs112 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0%0g
Omega 3
NA
0 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
5.2%0.88g
Omega 6
8.1%1.38g
0.88 gvs1.38 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
158%206g
Carbohydrate
125%162g
206 gvs162 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
201%146g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
146 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.055%0.04g
Fructose
NA
≤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]
0.04 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%2.1g
Glucose
NA
2.1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%144g
Sucrose
NA
144 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
103%39.3g
Fiber
47%18g
39.3 gvs18 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
22%12.4g
Protein
23.7%13.3g
12.4 gvs13.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
4.96%0.06mg
Vitamin B1
9.92%0.12mg
Thiamine
0.06 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
4.58%0.06mg
Vitamin B2
6.1%0.079mg
Riboflavin
0.06 mgvs0.079 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
17.3%2.77mg
Vitamin B3
7.57%1.2mg
Niacin, nicotinic acid, niacinamide
2.77 mgvs1.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11%0.56mg
Vitamin B5
50.2%2.5mg
Pantothenic acid
0.56 mgvs2.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
9.16%0.12mg
Vitamin B6
72.4%0.94mg
Pyridoxine
0.12 mgvs0.94 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
2.98%12μg
Vitamin B9
6.95%27.8μg
Folates and Folic Acid
12 μgvs27.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
0%0mg
Vitamin E
NA
Tocopherols and Tocotrienols
0 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

4.37%43.7mg
Calcium
5.56%55.6mg
43.7 mgvs55.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
130%1.17mg
Copper
136%1.22mg
1.17 mgvs1.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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 .

Find Nuts and Seeds rich in Fluoride
75%6mg
Iron
91%7.3mg
6 mgvs7.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
48%202mg
Magnesium
46.3%194mg
202 mgvs194 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
165%3.8mg
Manganese
375%8.6mg
3.8 mgvs8.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
56.7%397mg
Phosphorus
58.4%409mg
397 mgvs409 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
42%1433mg
Potassium
38%1286mg
1433 mgvs1286 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
116%64μg
Selenium
NA
64 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
75.4%1131mg
Sodium
5.3%79.4mg
1131 mgvs79.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
25.6%2.8mg
Zinc
57.4%6.3mg
2.8 mgvs6.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
1.66%61.4g
Water
2.5%92g
61.4 gvs92 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 14 ounces of Sweetened Coconut Flakes vs Canned Flaked Sweetened Dried Coconut Meat:
Comparing minerals per 14 ounces for Sweetened Coconut Flakes vs Canned Flaked Sweetened Dried Coconut Meat:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: