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

Macros Ratio

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

Macro Nutrients

	Canned Coconut Cream sweetened	Coconut Milk	Recommended Dietary Allowance
Energy	49% 1417kcal	31.5% 913kcal	2900kcal per day for Men 19-50 years
Fat	66.7% 64.7g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	192% 61.4g	262% 84g	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	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	17% 22g	130g per day for Men 19-50 years
Sugars	282% 204g	18.3% 13.3g	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	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Coconut Milk	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	8.6% 0.1mg	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	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	10% 0.13mg	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	16% 63.5μg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Coconut Milk	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	117% 1.06mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	141% 3.23mg	158% 3.64mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	30.7% 1044mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	3.1% 115g	7.25% 268g	3700g per day for Men 19-50 years

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

• Canned Coconut Cream sweetened has more Vitamin B2 than Raw Coconut Milk.
• While Raw Coconut Milk contains 20 times more Vitamin B3 and more Vitamin C than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Raw Coconut Milk have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 14 oz.
• Both Canned Coconut Cream sweetened as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

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

• Canned Coconut Cream sweetened has 2.4 times more Sodium than Raw Coconut Milk.
• While Raw Coconut Milk contains 4 times more Calcium, 12.6 times more Iron, 2.2 times more Magnesium, 4.5 times more Phosphorus, 2.6 times more Potassium and 2.3 times more Water than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Raw Coconut Milk have similar amounts of Copper, Manganese, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Coconut Cream sweetened has 1.6 times more Energy, 9.6 times more Carbohydrate and 15.4 times more Sugars than Raw Coconut Milk.
• While Raw Coconut Milk contains 1.5 times more Fat, 1.4 times more Saturated Fat, 1.6 times more Omega 6, 11 times more Fiber and 2 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Raw Coconut Milk have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.