Comparing Nutrients in 100 calories Frozen Coconut Milk VS Creamed Dried Coconut Meat

Weight per 100 calories

• Frozen Coconut Milk: 49.5g
• Creamed Dried Coconut Meat: 14.6g

Creamed Dried Coconut Meat has 3.4 times more energy per unit of mass than Frozen Coconut Milk, which is very high in comparison to other foods. Frozen Coconut Milk having above average energy density.

Which food has more nutrients per 100 calories - Frozen Coconut Milk or Creamed Dried Coconut Meat?

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Frozen Coconut Milk	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	28% 8.96g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.12% 2.76g	2.42% 3.15g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	1.42% 0.8g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.95% 0.011mg	0.74% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	1.14% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.08% 0.33mg	0.56% 0.089mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.08mg	2.37% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.14% 0.015mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.73% 6.93μg	0.33% 1.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.61% 0.54mg	0.24% 0.22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Coconut Milk	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	0.2% 2mg	0.38% 3.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5% 0.4mg	6.14% 0.49mg	8mg per day for Men 19-50 years
Magnesium	3.77% 16mg	3.2% 13.5mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	17.7% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.17% 29.2mg	4.37% 30.6mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	2.37% 80.6mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.94mg	0.36% 5.4mg	1500mg per day for Men 19-50 years
Zinc	2.66% 0.29mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	0.007% 0.24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Coconut Milk vs Creamed Dried Coconut Meat:

• Frozen Coconut Milk has 3.7 times more Vitamin B3 and 5.3 times more Vitamin B9 than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains more Vitamin B2, 1.5 times more Vitamin B5 and 3 times more Vitamin B6 than Frozen Coconut Milk.
• Both Frozen Coconut Milk as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Coconut Milk vs Creamed Dried Coconut Meat:

• Frozen Coconut Milk has 1.4 times more Potassium than Creamed Dried Coconut Meat.
• Both Frozen Coconut Milk and Creamed Dried Coconut Meat have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc per 100 kcal.
• Both Frozen Coconut Milk as well as Creamed Dried Coconut Meat have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Frozen Coconut Milk and Creamed Dried Coconut Meat have similar amounts of macro-nutrients per 100 kcal
• Both Frozen Coconut Milk and Creamed Dried Coconut Meat have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 100 kcal.
• Both Frozen Coconut Milk as well as Creamed Dried Coconut Meat have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.