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

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Coconut Water	15%	9%	76%

Macro Nutrients

	Canned Coconut Cream sweetened	Coconut Water	Recommended Dietary Allowance
Energy	49% 1417kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	66.7% 64.7g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	192% 61.4g	2.2% 0.7g	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	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	282% 204g	14.3% 10.4g	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	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Coconut Water	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	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	9.77% 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	2.98% 12μg	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	10.6% 9.53mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Coconut Water	Recommended Dietary Allowance
Calcium	1.6% 16mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	17.6% 0.16mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	141% 3.23mg	24.5% 0.56mg	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	29% 992mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.1% 115g	10% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Coconut Water per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Coconut Cream sweetened versus 14 oz of Coconut Water to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Canned Coconut Cream sweetened have 3.8 times more Vitamin B5 and 4.7 times more Vitamin B9 than Coconut Water.
• While 14 oz of Coconut Water (liquid From Coconuts) contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2 and more Vitamin C than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Coconut Water provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1 and Vitamin C
• 14 ounces of Coconut Water have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Canned Coconut Cream sweetened as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Canned Coconut Cream sweetened have 5.9 times more Copper, 5.7 times more Manganese, 5.5 times more Selenium and 6 times more Zinc than Coconut Water.
• While 14 oz of Coconut Water (liquid From Coconuts) contain 6 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 2.5 times more Potassium, 2.9 times more Sodium and 3.3 times more Water than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Coconut Water contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron
• 14 ounces of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Coconut Cream sweetened have 18.8 times more Energy, 81.6 times more Fat, 87.9 times more Saturated Fat, 14.3 times more Carbohydrate, 19.7 times more Sugars and 1.6 times more Protein than Coconut Water.
• While 14 oz of Coconut Water (liquid From Coconuts) contain 5.5 times more Fiber than Canned Coconut Cream sweetened.
• 14 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• 14 ounces of Coconut Water provide inadequate amounts of Energy and Protein
• Both Canned Coconut Cream sweetened as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.