Comparing Nutrients in 14 ounces Canned Coconut Cream sweetened VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Coconut Cream sweetened	Baked White Potatoes	Recommended Dietary Allowance
Energy	49% 1417kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	66.7% 64.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	192% 61.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	282% 204g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 204g	% 1.6g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	22% 8.33g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	64.4% 0.84mg	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	37.7% 151μg	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	55.6% 50mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	56% 0.5mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	141% 3.23mg	32.6% 0.75mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.1% 115g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Coconut Cream sweetened vs Baked White Potatoes:

• Baked Whole White Potatoes contain 2.2 times more Vitamin B1, 40.2 times more Vitamin B3, 2.3 times more Vitamin B5, 7.3 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 27 times more Vitamin K than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 14 oz.
• Both Canned Coconut Cream sweetened as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Canned Coconut Cream sweetened vs Baked White Potatoes:

• Canned Coconut Cream sweetened has 1.9 times more Copper, 4.3 times more Manganese, 11 times more Selenium, 5.1 times more Sodium and 1.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Calcium, 4.9 times more Iron, 1.6 times more Magnesium, 3.4 times more Phosphorus, 5.4 times more Potassium and 2.6 times more Water than Canned Coconut Cream sweetened.

Comparison of macro-nutrients per 14 ounces:

• Canned Coconut Cream sweetened has 3.9 times more Energy, 108.7 times more Fat, 386.8 times more Saturated Fat, 2.5 times more Carbohydrate and 33.7 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10.5 times more Fiber and 1.8 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.