Nutrition Comparison Tool
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Nuts, coconut meat, raw
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Dried Coconut (Unsweetened)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Nuts, coconut meat, raw 1 cup, shredded (x1) 14% DV 283 calories
  • Dried Coconut (Unsweetened) 1 oz (x1) 9% DV 187 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Nuts, coconut meat, raw 1 cup, shredded (x1) 34% DV 26.8g
  • Dried Coconut (Unsweetened) 1 oz (x1) 23% DV 18.3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Nuts, coconut meat, raw 1 cup, shredded (x1) 4% DV 12.2g
  • Dried Coconut (Unsweetened) 1 oz (x1) 2% DV 6.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Nuts, coconut meat, raw 1 cup, shredded (x1) 5% DV 2.7g
  • Dried Coconut (Unsweetened) 1 oz (x1) 4% DV 2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Nuts, coconut meat, raw 1 cup, shredded (x1) 0% DV 0mg
  • Dried Coconut (Unsweetened) 1 oz (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Nuts, coconut meat, raw 1 cup, shredded (x1) 119% DV 23.8g
  • Dried Coconut (Unsweetened) 1 oz (x1) 81% DV 16.2g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Nuts, coconut meat, raw 1 cup, shredded (x1) 26% DV 7.2g
  • Dried Coconut (Unsweetened) 1 oz (x1) 17% DV 4.6g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Nuts, coconut meat, raw 1 cup, shredded (x1) 10% DV 5g
  • Dried Coconut (Unsweetened) 1 oz (x1) 4% DV 2.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Nuts, coconut meat, raw 1 cup, shredded (x1) 11% DV 1.9mg
  • Dried Coconut (Unsweetened) 1 oz (x1) 5% DV 0.94mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Nuts, coconut meat, raw 1 cup, shredded (x1) 1% DV 11.2mg
  • Dried Coconut (Unsweetened) 1 oz (x1) 1% DV 7.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Nuts, coconut meat, raw 1 cup, shredded (x1) 6% DV 284.8mg
  • Dried Coconut (Unsweetened) 1 oz (x1) 3% DV 154.2mg
Comparison Table

Table Legend

  1. Nuts, coconut meat, raw
  2. Dried Coconut (Unsweetened)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 80 28
Calories
(%DV)		 283
(14%)		 187
(9%)
Fat (g)
(%DV)		 26.8
(34%)		 18.3
(23%)
Protein (g)
(%DV)		 2.7
(5%)		 2
(4%)
Carbohydrate (g)
(%DV)		 12.2
(4%)		 6.7
(2%)
Sugars (g)
(%DV)		 5
(10%)		 2.1
(4%)
Fiber (g)
(%DV)		 7.2
(26%)		 4.6
(17%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 23.8
(119%)		 16.2
(81%)
Net-Carbs (g) 5
2.1
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 80 28
Calcium (mg)
(%DV)		 11.2
(1%)		 7.4
(1%)
Iron, Fe (mg)
(%DV)		 1.9
(11%)		 0.94
(5%)
Potassium, K (mg)
(%DV)		 284.8
(6%)		 154.2
(3%)
Magnesium (mg)
(%DV)		 25.6
(6%)		 25.6
(6%)
Phosphorus, P (mg)
(%DV)		 90.4
(7%)		 58.5
(5%)
Sodium (mg)
(%DV)		 16
(1%)		 10.5
(0%)
Zinc, Zn (mg)
(%DV)		 0.88
(8%)		 0.57
(5%)
Copper, Cu (mg)
(%DV)		 0.35
(39%)		 0.23
(25%)
Manganese (mg)
(%DV)		 1.2
(52%)		 0.78
(34%)
Selenium, Se (mcg)
(%DV)		 8.1
(15%)		 5.3
(10%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 80 28
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 2.6
(3%)		 0.43
(0%)
Thiamin (B1) (mg)
(%DV)		 0.05
(4%)		 0.02
(1%)
Riboflavin (B2) (mg)
(%DV)		 0.02
(1%)		 0.03
(2%)
Niacin (B3) (mg)
(%DV)		 0.43
(3%)		 0.17
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0.24
(5%)		 0.23
(5%)
Vitamin B6 (mg)
(%DV)		 0.04
(3%)		 0.09
(5%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 20.8
(5%)		 2.6
(1%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 20.8
(5%)		 2.6
(1%)
Folate DFE (mcg)
(%)		 20.8
(5%)		 2.6
(1%)
Choline (mg)
(%DV)		 9.7
(2%)		 6.3
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 0
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 0
0
Vitamin E (mg)
(%DV)		 0.19
(1%)		 0.12
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.16
(0%)		 0.09
(0%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 80 28
Water (g) 37.6
0.85
Ash (g) 0.78
0.55
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -2.18
-0.9
  Carbohydrates
Food # 1 2
Weight (g) 80 28
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
Glucose (Dextrose) (g) --
--
Fructose (g) --
--
Lactose (g) --
--
Maltose (g) --
--
Galactose (g) --
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 80 28
Monounsaturated Fats (g) 1.14
0.78
Polyunsaturated Fats (g) 0.293
0.201
Omega 3s (g)
(%AI)		 0
(0%)		 0
(0%)
Omega 6s (g)
(%AI)		 0.293
(2%)		 0.201
(1%)
Omega 3 to Omega 6 Ratio 0
0
Omega 6 to Omega 3 Ratio --
--
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0.153
0.104
Caprylic Acid (8:0) (g) 1.877
1.284
Capric Acid (10:0) (g) 1.491
1.02
Lauric Acid (12:0) (g) 11.886
8.129
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 4.693
3.21
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 2.271
1.553
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 1.387
0.949
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 1.14
0.78
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.293
0.201
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0
0
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.038
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 80 28
Essential  
Histidine (mg)
(%RDI)		 62
(9%)		 45
(6%)
Isoleucine (mg)
(%RDI)		 105
(7%)		 77
(5%)
Leucine (mg)
(%RDI)		 198
(7%)		 145
(5%)
Lysine (mg)
(%RDI)		 118
(6%)		 86
(4%)
Methionine (mg)
(%RDI)		 50
(7%)		 37
(5%)
Phenylalanine (mg)
(%RDI)		 135
(15%)		 99
(11%)
Threonine (mg)
(%RDI)		 97
(9%)		 71
(7%)
Tryptophan (mg)
(%RDI)		 31
(11%)		 23
(8%)
Valine (mg)
(%RDI)		 162
(9%)		 118
(7%)
Conditional  
Arginine (mg) 437
321
Cystine (mg)
(%RDI)		 53
(18%)		 39
(13%)
Glycine (mg) 126
93
Proline (mg) 110
81
Tyrosine (mg)
(%RDI)		 82
(9%)		 60
(7%)
Non-Essential  
Alanine (mg) 136
100
Aspartic acid (mg) 260
191
Betaine (mg) --
--
Glutamic acid (mg) 609
447
Hydroxyproline (mg) --
--
Serine (mg) 138
101
Data Source
Nuts, coconut meat, raw
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Dried Coconut (Unsweetened)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.