Comparing Nutrients in 500 calories Dried CoconutVS Sweetened Coconut Flakes

Weight per 500 calories

Dried Coconut

75.8g

Sweetened Coconut Flakes

110g

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 500 calories - Dried Coconut or Sweetened Coconut Flakes?

Macros Ratio

Protein Fat Carbs

Dried Coconut

83%

13%

Sweetened Coconut Flakes

53%

44%

500 kcal ▼

Macro Nutrients

Dried Coconutvs Sweetened Coconut Flakes

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

31.6%30.7g

49 gvs30.7 g

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

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135%43.3g

Saturated Fat

90%29g

43.3 gvs29 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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3.15%0.53g

Omega 6

1.43%0.24g

0.53 gvs0.24 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

43.7%57g

18 gvs57 g

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

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7.7%5.57g

Sugars

55.6%40.3g

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

5.57 gvs40.3 g

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

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Fructose

0.015%0.011g

≤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 gvs0.011 g

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

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Glucose

%0.58g

NA gvs0.58 g

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

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Sucrose

%39.7g

NA gvs39.7 g

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

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32.5%12.3g

Fiber

28.6%11g

12.3 gvs11 g

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

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9.3%5.2g

Protein

6.13%3.43g

5.2 gvs3.43 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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3.8%0.045mg

Vitamin B1

1.37%0.016mg

Thiamine

0.045 mgvs0.016 mg

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

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5.83%0.076mg

Vitamin B2

1.27%0.016mg

Riboflavin

0.076 mgvs0.016 mg

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

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2.86%0.46mg

Vitamin B3

4.78%0.76mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs0.76 mg

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

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12%0.61mg

Vitamin B5

3.07%0.15mg

Pantothenic acid

0.61 mgvs0.15 mg

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

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17.5%0.23mg

Vitamin B6

2.53%0.033mg

Pyridoxine

0.23 mgvs0.033 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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1.7%6.8μg

Vitamin B9

0.82%3.3μg

Folates and Folic Acid

6.8 μgvs3.3 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

0%0mg

Ascorbic acid

1.14 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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2.22%0.33mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

0.33 mgvs0 mg

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

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0.19%0.23μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.23 μgvs0 μg

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

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Minerals

Dried Coconutvs Sweetened Coconut Flakes

1.97%19.7mg

Calcium

1.2%12mg

19.7 mgvs12 mg

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

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67%0.6mg

Copper

36%0.32mg

0.6 mgvs0.32 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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31.4%2.5mg

Iron

20.7%1.66mg

2.5 mgvs1.66 mg

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

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16.2%68mg

Magnesium

13.3%56mg

68 mgvs56 mg

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

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90%2.08mg

Manganese

45.7%1.05mg

2.08 mgvs1.05 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

15.7%110mg

156 mgvs110 mg

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

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12%411mg

Potassium

11.6%396mg

411 mgvs396 mg

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

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25.5%14μg

Selenium

32%17.7μg

14 μgvs17.7 μg

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

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1.87%28mg

Sodium

21%313mg

28 mgvs313 mg

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

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14%1.52mg

Zinc

7.08%0.78mg

1.52 mgvs0.78 mg

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

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0.061%2.27g

Water

0.46%17g

2.27 gvs17 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.
Both Dried Coconut Meat as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Dried CoconutVS Sweetened Coconut Flakes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: