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

Macros Ratio

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

Macro Nutrients

	Raw Coconut Cream	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	45% 1310kcal	49% 1417kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	66.7% 64.7g	97g per day for Men 19-50 years
Saturated Fat	381% 122g	192% 61.4g	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	8.85% 1.5g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	282% 204g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 204g	g per day for Men 19-50 years
Fiber	23% 8.73g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	8.85% 0.12mg	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	23% 91μg	14% 55.6μg	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	12.3% 11mg	0% 0mg	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	NA	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	104% 0.94mg	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	113% 9.05mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	141% 3.23mg	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	69% 484mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	NA	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	5.8% 214g	3.1% 115g	3700g per day for Men 19-50 years

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

• Raw Coconut Cream has 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.
• While Canned Coconut Cream sweetened contains more Vitamin B2 than Raw Coconut Cream.
• Both Raw Coconut Cream as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Coconut Cream has 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.
• While Canned Coconut Cream sweetened contains 9 times more Sodium than Raw Coconut Cream.

Comparison of macro-nutrients per 14 ounces:

• Raw Coconut Cream has 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.
• While Canned Coconut Cream sweetened contains 8 times more Carbohydrate than Raw Coconut Cream.
• Both Raw Coconut Cream and Canned Coconut Cream sweetened have similar amounts of Energy per 14 oz.
• Both Raw Coconut Cream as well as Canned Coconut Cream sweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.