Comparing Nutrients in 300 calories Toasted Dried CoconutVS Raw Coconut Cream

Weight per 300 calories

Toasted Dried Coconut

50.7g

Raw Coconut Cream

91g

Toasted Dried Coconut has 1.8 times more energy per 100g than Raw Coconut Cream. It has very high energy density when compared to other foods. Raw Coconut Cream having high energy density.

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

Macros Ratio

Protein Fat Carbs

Toasted Dried Coconut

68%

29%

Raw Coconut Cream

88%

300 kcal ▼

Macro Nutrients

Toasted Dried Coconutvs Raw Coconut Cream

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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24.6%24g

Fat

32.5%31.5g

24 gvs31.5 g

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

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66%21g

Saturated Fat

87.4%28g

21 gvs28 g

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

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Omega 3

0%0g

NA gvs0 g

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

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1.53%0.26g

Omega 6

2.03%0.34g

0.26 gvs0.34 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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17.3%22.5g

Carbohydrate

4.65%6.05g

22.5 gvs6.05 g

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

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Sugars

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

NA 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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Fiber

5.26%2g

NA gvs2 g

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

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4.8%2.7g

Protein

5.9%3.3g

2.7 gvs3.3 g

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

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Vitamins

Toasted Dried Coconutvs Raw Coconut Cream

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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2.58%0.031mg

Vitamin B1

2.27%0.027mg

Thiamine

0.031 mgvs0.027 mg

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

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3.98%0.052mg

Vitamin B2

0%0mg

Riboflavin

0.052 mgvs0 mg

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

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1.95%0.31mg

Vitamin B3

5.06%0.81mg

Niacin, nicotinic acid, niacinamide

0.31 mgvs0.81 mg

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

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8.3%0.41mg

Vitamin B5

4.75%0.24mg

Pantothenic acid

0.41 mgvs0.24 mg

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

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12%0.16mg

Vitamin B6

3.3%0.043mg

Pyridoxine

0.16 mgvs0.043 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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1.14%4.56μg

Vitamin B9

5.23%21μg

Folates and Folic Acid

4.56 μgvs21 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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0.84%0.76mg

Vitamin C

2.83%2.55mg

Ascorbic acid

0.76 mgvs2.55 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Toasted Dried Coconutvs Raw Coconut Cream

1.37%13.7mg

Calcium

1%10mg

13.7 mgvs10 mg

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

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45.7%0.41mg

Copper

38%0.34mg

0.41 mgvs0.34 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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21.5%1.7mg

Iron

26%2.07mg

1.7 mgvs2.07 mg

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

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11%46.6mg

Magnesium

6.06%25.5mg

46.6 mgvs25.5 mg

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

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61.7%1.4mg

Manganese

51.5%1.2mg

1.4 mgvs1.2 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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15.3%107mg

Phosphorus

16%111mg

107 mgvs111 mg

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

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8.26%281mg

Potassium

8.7%295mg

281 mgvs295 mg

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

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Selenium

NA μgvsNA μg

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

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1.25%18.8mg

Sodium

0.24%3.64mg

18.8 mgvs3.64 mg

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

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9.44%1.04mg

Zinc

7.93%0.87mg

1.04 mgvs0.87 mg

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

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0.014%0.51g

Water

1.32%49g

0.51 gvs49 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 Toasted Dried Coconut vs Raw Coconut Cream:

Toasted Dried Coconut Meat has more Vitamin B2, 1.7 times more Vitamin B5 and 3.6 times more Vitamin B6 than Raw Coconut Cream.
While Raw Coconut Cream contains 2.6 times more Vitamin B3 and 4.6 times more Vitamin B9 than Toasted Dried Coconut Meat.
Both Toasted Dried Coconut Meat as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

Toasted Dried Coconut Meat has 1.8 times more Magnesium than Raw Coconut Cream.
Both Toasted Dried Coconut Meat and Raw Coconut Cream have similar amounts of Copper, Iron, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.
Both Toasted Dried Coconut Meat as well as Raw Coconut Cream have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Toasted Dried Coconut Meat has 3.7 times more Carbohydrate than Raw Coconut Cream.
While Raw Coconut Cream contains 1.3 times more Fat and 1.3 times more Saturated Fat than Toasted Dried Coconut Meat.
Both Toasted Dried Coconut Meat and Raw Coconut Cream have similar amounts of Energy and Protein per 300 kcal.
Both Toasted Dried Coconut Meat as well as Raw Coconut Cream have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Toasted Dried CoconutVS Canned Coconut Cream sweetenedRaw Coconut CreamVS Canned Coconut Cream sweetened

Compare Foods

Comparing Nutrients in 300 calories Toasted Dried CoconutVS Raw Coconut Cream

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: