Comparing Nutrients in 14 ounces Canned Coconut Cream sweetened VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Canned Coconut Cream sweetened	Raw Coconut Cream	Recommended Dietary Allowance
Energy	49% 1417kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	66.7% 64.7g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	192% 61.4g	381% 122g	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	3.7% 0.63g	8.85% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	282% 204g	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	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	23% 8.73g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	14.3% 0.19mg	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	23% 91μg	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	12.3% 11mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	167% 1.5mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	141% 3.23mg	225% 5.18mg	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	NA	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	3.1% 115g	5.8% 214g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Coconut Cream sweetened vs Raw Coconut Cream:

• Canned Coconut Cream sweetened has more Vitamin B2 than Raw Coconut Cream.
• While Raw Coconut Cream contains 1.4 times more Vitamin B1, 23.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Coconut Cream sweetened vs Raw Coconut Cream:

• Canned Coconut Cream sweetened has 9 times more Sodium than Raw Coconut Cream.
• While Raw Coconut Cream contains 2.8 times more Calcium, 1.6 times more Copper, 17.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 5.5 times more Phosphorus, 3.2 times more Potassium, 1.6 times more Zinc and 1.9 times more Water than Canned Coconut Cream sweetened.

Comparison of macro-nutrients per 14 ounces:

• Canned Coconut Cream sweetened has 8 times more Carbohydrate than Raw Coconut Cream.
• While Raw Coconut Cream contains 2.1 times more Fat, 2 times more Saturated Fat, 2.4 times more Omega 6, 11 times more Fiber and 3.1 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Raw Coconut Cream have similar amounts of Energy per 14 oz.
• Both Canned Coconut Cream sweetened as well as Raw Coconut Cream have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.