Comparing Nutrients in 14 ounces Canned Flaked Sweetened Dried Coconut Meat VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Raw Coconut Cream	Recommended Dietary Allowance
Energy	60.6% 1758kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	349% 112g	381% 122g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	8.85% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	20.3% 26.4g	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	47% 18g	23% 8.73g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	Raw Coconut Cream	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	14.3% 0.19mg	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	6.95% 27.8μg	23% 91μg	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	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	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

	Canned Flaked Sweetened Dried Coconut Meat	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	167% 1.5mg	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	91% 7.3mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	375% 8.6mg	225% 5.18mg	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	58.4% 409mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	57.4% 6.3mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	2.5% 92g	5.8% 214g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Flaked Sweetened Dried Coconut Meat VS Raw Coconut Cream per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Flaked Sweetened Dried Coconut Meat vs Raw Coconut Cream:

• 14 ounces of Canned Flaked Sweetened Dried Coconut Meat have 2.4 times more Vitamin B5 and 5 times more Vitamin B6 than Raw Coconut Cream.
• While 14 oz of Raw Coconut Cream contain 2.9 times more Vitamin B3, 3.3 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Raw Coconut Cream provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Flaked Sweetened Dried Coconut Meat vs Raw Coconut Cream:

• 14 ounces of Canned Flaked Sweetened Dried Coconut Meat have 1.8 times more Magnesium, 1.7 times more Manganese and 1.7 times more Zinc than Raw Coconut Cream.
• Both Canned Flaked Sweetened Dried Coconut Meat and Raw Coconut Cream contain similar levels of Copper, Iron, Phosphorus and Potassium per 14 ounces.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Coconut Cream lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Flaked Sweetened Dried Coconut Meat have 1.3 times more Energy, 6.2 times more Carbohydrate and 2 times more Fiber than Raw Coconut Cream.
• Both Canned Flaked Sweetened Dried Coconut Meat and Raw Coconut Cream offer comparable quantities of Fat, Saturated Fat, Omega 6 and Protein per 14 ounces.