Comparing Nutrients in 14 ounces Raw Coconut Cream VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Raw Coconut Cream	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	45% 1310kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	192% 187g	97g per day for Men 19-50 years
Saturated Fat	381% 122g	517% 165g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	8.85% 1.5g	12% 2.04g	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	136% 176g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	NA	38g per day for Men 19-50 years
Protein	25.7% 14.4g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Toasted Dried Coconut	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	93% 1.2mg	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	8.93% 35.7μg	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	6.6% 5.95mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	358% 3.22mg	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	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	483% 11mg	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	120% 837mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	64.7% 2199mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	5.8% 214g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Coconut Cream VS Toasted Dried Coconut per 14 oz

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

Lets compare vitamin content per 14 ounces of Raw Coconut Cream vs Toasted Dried Coconut:

• 14 ounces of Raw Coconut Cream have 1.4 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.9 times more Vitamin C than Toasted Dried Coconut.
• While 14 oz of Toasted Dried Coconut Meat contain 2 times more Vitamin B1, more Vitamin B2, 3.1 times more Vitamin B5 and 6.5 times more Vitamin B6 than Raw Coconut Cream.
• 14 ounces of Raw Coconut Cream have insufficient amounts of Vitamin B2
• 14 ounces of Toasted Dried Coconut have insufficient amounts of Vitamin C
• Both Raw Coconut Cream as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raw Coconut Cream vs Toasted Dried Coconut:

• 14 oz of Toasted Dried Coconut Meat contain 2.5 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 9.3 times more Sodium and 2.1 times more Zinc than Raw Coconut Cream.
• 14 ounces of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Dried Coconut Meat contain 1.8 times more Energy, 1.4 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 6, 6.7 times more Carbohydrate and 1.5 times more Protein than Raw Coconut Cream.