Comparing Nutrients in 100 calories Coconut Milk VS Canned Coconut Cream sweetened

Weight per 100 calories

• Coconut Milk: 43.5g
• Canned Coconut Cream sweetened: 28g

Canned Coconut Cream sweetened has 1.6 times more energy per unit of mass than Raw Coconut Milk, which is high in comparison to other foods. Coconut Milk having above average energy density.

Discover which food has more nutrients per 100 calories - Coconut Milk or Canned Coconut Cream sweetened?

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Coconut Milk	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	4.7% 4.57g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.85% 2.4g	11.5% 15g	130g per day for Men 19-50 years
Sugars	2% 1.45g	20% 14.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 14.4g	g per day for Men 19-50 years
Fiber	2.5% 0.96g	0.15% 0.056g	38g per day for Men 19-50 years
Protein	1.78% 1g	0.59% 0.33g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.94% 0.011mg	0.51% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0.86% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	0.067% 0.011mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.08mg	0.91% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.1% 0.014mg	0.62% 0.008mg	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	1.74% 6.96μg	0.98% 3.92μg	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	1.35% 1.2mg	0% 0mg	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	0.43% 0.065mg	0.24% 0.036mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.036% 0.043μg	0.023% 0.028μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	0.7% 6.96mg	0.11% 1.12mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	7.35% 0.066mg	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	8.9% 0.71mg	0.46% 0.036mg	8mg per day for Men 19-50 years
Magnesium	3.83% 16mg	1.13% 4.76mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	9.93% 0.23mg	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	6.2% 43.5mg	0.88% 6.16mg	700mg per day for Men 19-50 years
Potassium	3.36% 114mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.52mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	2.65% 0.29mg	1.53% 0.17mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	0.22% 8.1g	3700g per day for Men 19-50 years

Coconut Milk VS Canned Coconut Cream Sweetened Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Coconut Milk or Canned Coconut Cream sweetened?

Lets compare vitamin content per 100 calories of Coconut Milk vs Canned Coconut Cream sweetened:

• 100 calories of Coconut Milk have 31 times more Vitamin B3 than Canned Coconut Cream sweetened.
• 100 calories of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B3
• Both Raw Coconut Milk as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Coconut Milk vs Canned Coconut Cream sweetened:

• 100 calories of Coconut Milk have 1.7 times more Copper, 19.6 times more Iron, 3.4 times more Magnesium, 1.7 times more Manganese, 7.1 times more Phosphorus, 4 times more Potassium, 1.7 times more Selenium and 1.7 times more Zinc than Canned Coconut Cream sweetened.
• 100 calories of Canned Coconut Cream sweetened lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Coconut Milk as well as Canned Coconut Cream sweetened lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Coconut Milk have 2.3 times more Fat, 2.1 times more Saturated Fat and 17.1 times more Fiber than Canned Coconut Cream sweetened.
• While 100 kcal of Canned Coconut Cream sweetened contain 6.2 times more Carbohydrate and 9.9 times more Sugars than Raw Coconut Milk.
• Both Coconut Milk and Canned Coconut Cream sweetened offer comparable quantities of Energy per 100 calories.
• 100 calories of Coconut Milk provide inadequate amounts of Carbohydrate
• 100 calories of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• Both Raw Coconut Milk as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 calories.