Comparing Nutrients in 500 calories Dried CoconutVS Coconut

Weight per 500 calories

Dried Coconut

75.8g

Coconut

141g

Dried Coconut has 1.9 times more energy per 100g than Coconut. It has very high energy density when compared to other foods. Raw Coconut Meat having high energy density.

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

Macros Ratio

Protein Fat Carbs

Dried Coconut

83%

13%

Coconut

80%

16%

500 kcal ▼

Macro Nutrients

Dried Coconutvs Coconut

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Nuts and Seeds rich in Energy

50.4%49g

Fat

48.8%47.3g

49 gvs47.3 g

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

Find Nuts and Seeds rich in Fat

135%43.3g

Saturated Fat

131%42g

43.3 gvs42 g

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

Find Nuts and Seeds rich in Saturated Fat

0%0g

Omega 3

0%0g

0 gvs0 g

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

Find Nuts and Seeds rich in Omega 3

3.15%0.53g

Omega 6

3.04%0.52g

0.53 gvs0.52 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

13.8%18g

Carbohydrate

16.5%21.5g

18 gvs21.5 g

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

Find Nuts and Seeds rich in Carbohydrate

7.7%5.57g

Sugars

12%8.8g

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

5.57 gvs8.8 g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

Glucose

NA gvsNA g

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

Find Nuts and Seeds rich in Glucose

Sucrose

NA gvsNA g

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

Find Nuts and Seeds rich in Sucrose

32.5%12.3g

Fiber

33.5%12.7g

12.3 gvs12.7 g

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

Find Nuts and Seeds rich in Fiber

9.3%5.2g

Protein

8.4%4.7g

5.2 gvs4.7 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Dried Coconutvs 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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

3.8%0.045mg

Vitamin B1

7.77%0.093mg

Thiamine

0.045 mgvs0.093 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

5.83%0.076mg

Vitamin B2

2.17%0.028mg

Riboflavin

0.076 mgvs0.028 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

2.86%0.46mg

Vitamin B3

4.77%0.76mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs0.76 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

12%0.61mg

Vitamin B5

8.47%0.42mg

Pantothenic acid

0.61 mgvs0.42 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17.5%0.23mg

Vitamin B6

5.87%0.076mg

Pyridoxine

0.23 mgvs0.076 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

1.7%6.8μg

Vitamin B9

9.2%36.7μg

Folates and Folic Acid

6.8 μgvs36.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.26%1.14mg

Vitamin C

5.18%4.66mg

Ascorbic acid

1.14 mgvs4.66 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

2.22%0.33mg

Vitamin E

2.26%0.34mg

Tocopherols and Tocotrienols

0.33 mgvs0.34 mg

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

Find Nuts and Seeds rich in Vitamin E

0.19%0.23μg

Vitamin K

0.24%0.28μg

Phytomenadione or phylloquinone

0.23 μgvs0.28 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Dried Coconutvs Coconut

1.97%19.7mg

Calcium

1.98%19.8mg

19.7 mgvs19.8 mg

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

Find Nuts and Seeds rich in Calcium

67%0.6mg

Copper

68.3%0.61mg

0.6 mgvs0.61 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

31.4%2.5mg

Iron

43%3.43mg

2.5 mgvs3.43 mg

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

Find Nuts and Seeds rich in Iron

16.2%68mg

Magnesium

10.8%45mg

68 mgvs45 mg

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

Find Nuts and Seeds rich in Magnesium

90%2.08mg

Manganese

92%2.1mg

2.08 mgvs2.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

22.3%156mg

Phosphorus

23%160mg

156 mgvs160 mg

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

Find Nuts and Seeds rich in Phosphorus

12%411mg

Potassium

14.8%503mg

411 mgvs503 mg

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

Find Nuts and Seeds rich in Potassium

25.5%14μg

Selenium

26%14.3μg

14 μgvs14.3 μg

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

Find Nuts and Seeds rich in Selenium

1.87%28mg

Sodium

1.9%28.2mg

28 mgvs28.2 mg

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

Find Nuts and Seeds rich in Sodium

14%1.52mg

Zinc

14%1.55mg

1.52 mgvs1.55 mg

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

Find Nuts and Seeds rich in Zinc

0.061%2.27g

Water

1.8%66.4g

2.27 gvs66.4 g

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

Find Nuts and Seeds rich in Water

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

Dried Coconut Meat has 2.7 times more Vitamin B2, 1.4 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Coconut Meat.
While Raw Coconut Meat contains 2.1 times more Vitamin B1, 5.4 times more Vitamin B9 and 4.1 times more Vitamin C than Dried Coconut Meat.
Both Dried Coconut Meat as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Dried Coconut vs Coconut:

Dried Coconut Meat has 1.5 times more Magnesium than Raw Coconut Meat.
While Raw Coconut Meat contains 1.4 times more Iron than Dried Coconut Meat.
Both Dried Coconut Meat and Raw Coconut Meat have similar amounts of Copper, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.
Both Dried Coconut Meat as well as Raw Coconut Meat have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Coconut Meat contains 1.6 times more Sugars than Dried Coconut Meat.
Both Dried Coconut Meat and Raw Coconut Meat have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 500 kcal.
Both Dried Coconut Meat as well as Raw Coconut Meat have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried CoconutVS Sweetened Coconut FlakesCoconutVS Sweetened Coconut Flakes

Compare Foods

Comparing Nutrients in 500 calories Dried CoconutVS Coconut

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: