Comparing Nutrients in 14 ounces Canned Coconut Cream sweetened VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Coconut Cream sweetened	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	49% 1417kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	66.7% 64.7g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	192% 61.4g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	282% 204g	13.5% 9.76g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 204g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	19% 7.14g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	34% 0.44mg	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	14% 55.6μg	7.94% 31.8μg	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% 0mg	8.8% 7.94mg	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	3.44% 0.52mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	45.4% 0.41mg	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	6.45% 0.52mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	141% 3.23mg	77.7% 1.8mg	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	12.5% 87.3mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	3.1% 115g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Coconut Cream sweetened vs Canned Carrots with Liquids and Salt:

• Canned Coconut Cream sweetened has 1.5 times more Vitamin B2 and 1.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 11.1 times more Vitamin B3, 3.9 times more Vitamin B6, more Vitamin C, 5.6 times more Vitamin E and 98 times more Vitamin K than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Canned Coconut Cream sweetened as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Coconut Cream sweetened vs Canned Carrots with Liquids and Salt:

• Canned Coconut Cream sweetened has 2.3 times more Copper, 1.9 times more Magnesium, 1.8 times more Manganese, 13.8 times more Selenium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 7.8 times more Calcium, 4 times more Iron, 1.7 times more Potassium, 6.7 times more Sodium and 3.2 times more Water than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Coconut Cream sweetened has 15.5 times more Energy, 116.5 times more Fat, 618.9 times more Saturated Fat, 9.9 times more Carbohydrate, 20.9 times more Sugars and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 9 times more Fiber than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.