Comparing Nutrients in 100 calories Toasted Dried CoconutVS Raw Coconut Cream

Weight per 100 calories

Toasted Dried Coconut

17g

Raw Coconut Cream

30.3g

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 100 calories - Toasted Dried Coconut or Raw Coconut Cream?

Macros Ratio

Protein Fat Carbs

Toasted Dried Coconut

68%

29%

Raw Coconut Cream

88%

100 kcal ▼

Macro Nutrients

Toasted Dried Coconutvs Raw Coconut Cream

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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8.2%7.94g

Fat

11%10.5g

7.94 gvs10.5 g

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

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22%7.04g

Saturated Fat

29%9.3g

7.04 gvs9.3 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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0.51%0.087g

Omega 6

0.68%0.11g

0.087 gvs0.11 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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5.77%7.5g

Carbohydrate

1.55%2g

7.5 gvs2 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

1.75%0.67g

NA gvs0.67 g

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

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1.6%0.9g

Protein

1.96%1.1g

0.9 gvs1.1 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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0.86%0.01mg

Vitamin B1

0.76%0.009mg

Thiamine

0.01 mgvs0.009 mg

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

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1.33%0.017mg

Vitamin B2

0%0mg

Riboflavin

0.017 mgvs0 mg

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

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0.65%0.1mg

Vitamin B3

1.7%0.27mg

Niacin, nicotinic acid, niacinamide

0.1 mgvs0.27 mg

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

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2.76%0.14mg

Vitamin B5

1.6%0.079mg

Pantothenic acid

0.14 mgvs0.079 mg

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

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3.98%0.052mg

Vitamin B6

1.1%0.014mg

Pyridoxine

0.052 mgvs0.014 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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0.38%1.52μg

Vitamin B9

1.74%6.97μg

Folates and Folic Acid

1.52 μgvs6.97 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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0.28%0.25mg

Vitamin C

0.94%0.85mg

Ascorbic acid

0.25 mgvs0.85 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

0.46%4.56mg

Calcium

0.33%3.33mg

4.56 mgvs3.33 mg

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

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15.2%0.14mg

Copper

12.7%0.11mg

0.14 mgvs0.11 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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7.16%0.57mg

Iron

8.64%0.69mg

0.57 mgvs0.69 mg

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

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3.7%15.5mg

Magnesium

2.02%8.5mg

15.5 mgvs8.5 mg

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

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20.6%0.47mg

Manganese

17%0.4mg

0.47 mgvs0.4 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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5.1%35.6mg

Phosphorus

5.3%37mg

35.6 mgvs37 mg

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

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2.75%94mg

Potassium

2.9%98mg

94 mgvs98 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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0.42%6.25mg

Sodium

0.081%1.2mg

6.25 mgvs1.2 mg

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

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3.15%0.35mg

Zinc

2.64%0.29mg

0.35 mgvs0.29 mg

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

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0.005%0.17g

Water

0.44%16.3g

0.17 gvs16.3 g

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

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Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.
Both Toasted Dried Coconut Meat as well as Raw Coconut Cream have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Toasted Dried Coconut Meat as well as Raw Coconut Cream have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories Toasted Dried CoconutVS Raw Coconut Cream

Weight per 100 calories

Which food has more nutrients per 100 calories - Toasted Dried Coconut or Raw Coconut Cream?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: