Comparing Nutrients in 300 calories Dried CoconutVS Toasted Dried Coconut

Weight per 300 calories

Dried Coconut

45.5g

Toasted Dried Coconut

50.7g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Dried Coconut

83%

13%

Toasted Dried Coconut

68%

29%

300 kcal ▼

Macro Nutrients

Dried Coconutvs Toasted Dried Coconut

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

24.6%24g

29.3 gvs24 g

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

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81.3%26g

Saturated Fat

66%21g

26 gvs21 g

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

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0%0g

Omega 3

0 gvsNA g

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

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1.9%0.32g

Omega 6

1.53%0.26g

0.32 gvs0.26 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

17.3%22.5g

10.8 gvs22.5 g

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

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4.6%3.34g

Sugars

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

3.34 gvsNA g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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19.5%7.4g

Fiber

7.4 gvsNA g

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

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5.6%3.13g

Protein

4.8%2.7g

3.13 gvs2.7 g

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

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Vitamins

Dried Coconutvs Toasted Dried Coconut

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

2.58%0.031mg

Thiamine

0.027 mgvs0.031 mg

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

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3.5%0.045mg

Vitamin B2

3.98%0.052mg

Riboflavin

0.045 mgvs0.052 mg

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

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1.7%0.27mg

Vitamin B3

1.95%0.31mg

Niacin, nicotinic acid, niacinamide

0.27 mgvs0.31 mg

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

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7.27%0.36mg

Vitamin B5

8.3%0.41mg

Pantothenic acid

0.36 mgvs0.41 mg

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

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10.5%0.14mg

Vitamin B6

12%0.16mg

Pyridoxine

0.14 mgvs0.16 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

1.14%4.56μg

Folates and Folic Acid

4.1 μgvs4.56 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

0.84%0.76mg

Ascorbic acid

0.68 mgvs0.76 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

Tocopherols and Tocotrienols

0.2 mgvsNA mg

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

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0.11%0.14μg

Vitamin K

Phytomenadione or phylloquinone

0.14 μgvsNA μg

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

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Minerals

Dried Coconutvs Toasted Dried Coconut

1.2%12mg

Calcium

1.37%13.7mg

12 mgvs13.7 mg

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

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40.2%0.36mg

Copper

45.7%0.41mg

0.36 mgvs0.41 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

21.5%1.7mg

1.5 mgvs1.7 mg

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

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9.74%41mg

Magnesium

11%46.6mg

41 mgvs46.6 mg

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

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54.2%1.25mg

Manganese

61.7%1.4mg

1.25 mgvs1.4 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

15.3%107mg

94 mgvs107 mg

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

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7.26%247mg

Potassium

8.26%281mg

247 mgvs281 mg

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

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15.3%8.4μg

Selenium

8.4 μgvsNA μg

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

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1.12%17mg

Sodium

1.25%18.8mg

17 mgvs18.8 mg

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

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8.3%0.91mg

Zinc

9.44%1.04mg

0.91 mgvs1.04 mg

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

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0.037%1.36g

Water

0.014%0.51g

1.36 gvs0.51 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 Toasted Dried Coconut:

Both Dried Coconut Meat and Toasted Dried Coconut Meat have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 300 kcal.
Both Dried Coconut Meat as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Coconut vs Toasted Dried Coconut:

Both Dried Coconut Meat and Toasted Dried Coconut Meat have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.
Both Dried Coconut Meat as well as Toasted Dried Coconut Meat have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Coconut Meat has 1.2 times more Fat and 1.2 times more Saturated Fat than Toasted Dried Coconut Meat.
While Toasted Dried Coconut Meat contains 2.1 times more Carbohydrate than Dried Coconut Meat.
Both Dried Coconut Meat and Toasted Dried Coconut Meat have similar amounts of Energy and Protein per 300 kcal.
Both Dried Coconut Meat as well as Toasted Dried Coconut Meat have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried CoconutVS Sweetened Coconut FlakesToasted Dried CoconutVS Sweetened Coconut FlakesDried CoconutVS Raw Coconut CreamToasted Dried CoconutVS Raw Coconut Cream

Compare Foods

Comparing Nutrients in 300 calories Dried CoconutVS Toasted Dried Coconut

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: