Comparing Nutrients in 500 calories Dried CoconutVS Carrots

Weight per 500 calories

Dried Coconut

75.8g

Carrots

1220g

Dried Coconut has 16.1 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Dried Coconut or Carrots?

Macros Ratio

Protein Fat Carbs

Dried Coconut

83%

13%

Carrots

87%

500 kcal ▼

Macro Nutrients

Dried Coconutvs Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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50.4%49g

Fat

3%2.93g

49 gvs2.93 g

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

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135%43.3g

Saturated Fat

1.2%0.39g

43.3 gvs0.39 g

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

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0%0g

Omega 3

1.52%0.024g

0 gvs0.024 g

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

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3.15%0.53g

Omega 6

7.17%1.2g

0.53 gvs1.2 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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13.8%18g

Carbohydrate

90%117g

18 gvs117 g

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

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7.7%5.57g

Sugars

79.7%58g

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

5.57 gvs58 g

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

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Fructose

9.25%6.7g

≤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 gvs6.7 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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32.5%12.3g

Fiber

90%34g

12.3 gvs34 g

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

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9.3%5.2g

Protein

20.3%11.3g

5.2 gvs11.3 g

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

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Vitamins

Dried Coconutvs Carrots

0%0μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

0 μgvs10183 μg

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

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3.8%0.045mg

Vitamin B1

67%0.8mg

Thiamine

0.045 mgvs0.8 mg

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

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5.83%0.076mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.076 mgvs0.71 mg

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

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2.86%0.46mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs12 mg

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

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12%0.61mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

0.61 mgvs3.33 mg

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

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17.5%0.23mg

Vitamin B6

129%1.7mg

Pyridoxine

0.23 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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1.7%6.8μg

Vitamin B9

58%232μg

Folates and Folic Acid

6.8 μgvs232 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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1.26%1.14mg

Vitamin C

80%72mg

Ascorbic acid

1.14 mgvs72 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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2.22%0.33mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

0.33 mgvs8.05 mg

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

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0.19%0.23μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

0.23 μgvs161 μg

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

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Minerals

Dried Coconutvs Carrots

1.97%19.7mg

Calcium

40.2%402mg

19.7 mgvs402 mg

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

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67%0.6mg

Copper

61%0.55mg

0.6 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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31.4%2.5mg

Iron

45.7%3.66mg

2.5 mgvs3.66 mg

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

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16.2%68mg

Magnesium

35%146mg

68 mgvs146 mg

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

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90%2.08mg

Manganese

76%1.74mg

2.08 mgvs1.74 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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22.3%156mg

Phosphorus

61%427mg

156 mgvs427 mg

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

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12%411mg

Potassium

115%3902mg

411 mgvs3902 mg

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

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25.5%14μg

Selenium

2.2%1.2μg

14 μgvs1.2 μg

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

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1.87%28mg

Sodium

56%841mg

28 mgvs841 mg

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

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14%1.52mg

Zinc

26.6%2.93mg

1.52 mgvs2.93 mg

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

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0.061%2.27g

Water

29%1077g

2.27 gvs1077 g

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

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Lets compare vitamin content per 500 calories of Dried Coconut vs Carrots:

Raw Carrots contain more Vitamin A, 17.7 times more Vitamin B1, 9.3 times more Vitamin B2, 26.2 times more Vitamin B3, 5.5 times more Vitamin B5, 7.4 times more Vitamin B6, 34 times more Vitamin B9, 63.3 times more Vitamin C, 24.1 times more Vitamin E and 708.3 times more Vitamin K than Dried Coconut Meat.
Both Dried Coconut Meat as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Coconut vs Carrots:

Dried Coconut Meat has 11.5 times more Selenium than Raw Carrots.
While Raw Carrots contain 20.4 times more Calcium, 1.5 times more Iron, 2.1 times more Magnesium, 2.7 times more Phosphorus, 9.5 times more Potassium, 30 times more Sodium, 1.9 times more Zinc and 473.8 times more Water than Dried Coconut Meat.
Both Dried Coconut Meat and Raw Carrots have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Coconut Meat has 16.7 times more Fat and 111.1 times more Saturated Fat than Raw Carrots.
While Raw Carrots contain 2.3 times more Omega 6, 6.5 times more Carbohydrate, 10.4 times more Sugars, 2.8 times more Fiber and 2.2 times more Protein than Dried Coconut Meat.
Both Dried Coconut Meat and Raw Carrots have similar amounts of Energy per 500 kcal.
Both Dried Coconut Meat as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried CoconutVS Sweetened Coconut FlakesCarrotsVS Sweetened Coconut FlakesDried CoconutVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Dried CoconutVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Coconut or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: