Comparing Nutrients in 14 ounces Raw Coconut Cream VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Raw Coconut Cream	Baked Red Potatoes	Recommended Dietary Allowance
Energy	45% 1310kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	381% 122g	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	8.85% 1.5g	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	20.3% 26.4g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	23% 8.73g	19% 7.14g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Baked Red 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	9.92% 0.12mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	64.7% 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	23% 91μg	26.8% 107μg	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	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	5.8% 214g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Coconut Cream vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 2.4 times more Vitamin B1, more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 4.5 times more Vitamin C than Raw Coconut Cream.
• Both Raw Coconut Cream and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Coconut Cream as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Coconut Cream vs Baked Red Potatoes:

• Raw Coconut Cream has 1.2 times more Calcium, 2.2 times more Copper, 3.3 times more Iron, 7.5 times more Manganese, 1.7 times more Phosphorus and 2.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Potassium and 1.4 times more Water than Raw Coconut Cream.
• Both Raw Coconut Cream and Baked Whole Red Potatoes have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Coconut Cream has 3.8 times more Energy, 231.2 times more Fat, 768.8 times more Saturated Fat, 7.7 times more Omega 6, 1.2 times more Fiber and 1.6 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Carbohydrate than Raw Coconut Cream.
• Both Raw Coconut Cream as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.