Comparing Nutrients in 14 ounces Raw Coconut Cream VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Raw Coconut Cream	Coconut Milk	Recommended Dietary Allowance
Energy	45% 1310kcal	31.5% 913kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	381% 122g	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	8.85% 1.5g	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	20.3% 26.4g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	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	23% 8.73g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	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	9.92% 0.12mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	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	23% 91μg	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	12.3% 11mg	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	NA	3.97% 0.6mg	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	Coconut Milk	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	113% 9.05mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	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	69% 484mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	30.7% 1044mg	3400mg per day for Men 19-50 years
Selenium	NA	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	5.8% 214g	7.25% 268g	3700g per day for Men 19-50 years

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

• Raw Coconut Cream has 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Coconut Milk.
• Both Raw Coconut Cream and Raw Coconut Milk have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 14 oz.
• Both Raw Coconut Cream as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Coconut Cream vs Coconut Milk:

• Raw Coconut Cream has 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Manganese, 1.2 times more Phosphorus, 1.2 times more Potassium and 1.4 times more Zinc than Raw Coconut Milk.
• While Raw Coconut Milk contains 1.5 times more Calcium, 1.3 times more Magnesium, 3.8 times more Sodium and 1.3 times more Water than Raw Coconut Cream.

Comparison of macro-nutrients per 14 ounces:

• Raw Coconut Cream has 1.4 times more Energy, 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6, 1.2 times more Carbohydrate and 1.6 times more Protein than Raw Coconut Milk.
• Both Raw Coconut Cream and Raw Coconut Milk have similar amounts of Fiber per 14 oz.
• Both Raw Coconut Cream as well as Raw Coconut Milk have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.