Comparing Nutrients in 300 calories Dried CoconutVS Sweetened Coconut Flakes

Weight per 300 calories

Dried Coconut

45.5g

Sweetened Coconut Flakes

65.8g

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 300 calories - Dried Coconut or Sweetened Coconut Flakes?

Macros Ratio

Protein Fat Carbs

Dried Coconut

83%

13%

Sweetened Coconut Flakes

53%

44%

300 kcal ▼

Macro Nutrients

Dried Coconutvs Sweetened Coconut Flakes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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30.2%29.3g

Fat

19%18.4g

29.3 gvs18.4 g

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

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81.3%26g

Saturated Fat

54.3%17.4g

26 gvs17.4 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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1.9%0.32g

Omega 6

0.86%0.15g

0.32 gvs0.15 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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8.27%10.8g

Carbohydrate

26.2%34g

10.8 gvs34 g

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

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4.6%3.34g

Sugars

33.3%24g

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

3.34 gvs24 g

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

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Fructose

0.009%0.007g

≤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 gvs0.007 g

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

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Glucose

%0.35g

NA gvs0.35 g

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

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Sucrose

%24g

NA gvs24 g

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

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19.5%7.4g

Fiber

17%6.5g

7.4 gvs6.5 g

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

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5.6%3.13g

Protein

3.68%2.06g

3.13 gvs2.06 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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2.27%0.027mg

Vitamin B1

0.82%0.01mg

Thiamine

0.027 mgvs0.01 mg

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

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3.5%0.045mg

Vitamin B2

0.76%0.01mg

Riboflavin

0.045 mgvs0.01 mg

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

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1.7%0.27mg

Vitamin B3

2.87%0.46mg

Niacin, nicotinic acid, niacinamide

0.27 mgvs0.46 mg

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

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7.27%0.36mg

Vitamin B5

1.84%0.092mg

Pantothenic acid

0.36 mgvs0.092 mg

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

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10.5%0.14mg

Vitamin B6

1.5%0.02mg

Pyridoxine

0.14 mgvs0.02 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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1.02%4.1μg

Vitamin B9

0.49%1.97μg

Folates and Folic Acid

4.1 μgvs1.97 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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0.76%0.68mg

Vitamin C

0%0mg

Ascorbic acid

0.68 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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1.33%0.2mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

0.2 mgvs0 mg

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

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0.11%0.14μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.14 μgvs0 μg

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

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Minerals

Dried Coconutvs Sweetened Coconut Flakes

1.2%12mg

Calcium

0.72%7.24mg

12 mgvs7.24 mg

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

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40.2%0.36mg

Copper

21.6%0.19mg

0.36 mgvs0.19 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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19%1.5mg

Iron

12.4%0.99mg

1.5 mgvs0.99 mg

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

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9.74%41mg

Magnesium

8%33.6mg

41 mgvs33.6 mg

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

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54.2%1.25mg

Manganese

27.4%0.63mg

1.25 mgvs0.63 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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13.4%94mg

Phosphorus

9.4%65.8mg

94 mgvs65.8 mg

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

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7.26%247mg

Potassium

7%238mg

247 mgvs238 mg

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

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15.3%8.4μg

Selenium

19.3%10.6μg

8.4 μgvs10.6 μg

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

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1.12%17mg

Sodium

12.5%188mg

17 mgvs188 mg

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

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8.3%0.91mg

Zinc

4.25%0.47mg

0.91 mgvs0.47 mg

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

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0.037%1.36g

Water

0.27%10g

1.36 gvs10 g

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

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Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.
Both Dried Coconut Meat as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Dried CoconutVS Sweetened Coconut Flakes

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Coconut or Sweetened Coconut Flakes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: