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

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Coconut Milk	Recommended Dietary Allowance
Energy	60.6% 1758kcal	31.5% 913kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	349% 112g	262% 84g	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	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	125% 162g	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	47% 18g	23% 8.73g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	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	6.1% 0.079mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	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	6.95% 27.8μg	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	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	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

	Canned Flaked Sweetened Dried Coconut Meat	Coconut Milk	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	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	91% 7.3mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	375% 8.6mg	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	58.4% 409mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	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	5.3% 79.4mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	57.4% 6.3mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.5% 92g	7.25% 268g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Canned Flaked Sweetened Dried Coconut Meat versus 14 oz of Coconut Milk 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 Coconut Milk:

• 14 ounces of Canned Flaked Sweetened Dried Coconut Meat have 3.5 times more Vitamin B5 and 7.2 times more Vitamin B6 than Coconut Milk.
• While 14 oz of Raw Coconut Milk contain 2.5 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Coconut Milk 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 Milk 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 Coconut Milk:

• 14 ounces of Canned Flaked Sweetened Dried Coconut Meat have 1.3 times more Magnesium, 2.4 times more Manganese, 1.2 times more Potassium and 2.4 times more Zinc than Coconut Milk.
• Both Canned Flaked Sweetened Dried Coconut Meat and Coconut Milk contain similar levels of Copper, Iron and Phosphorus per 14 ounces.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Coconut Milk 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 1.9 times more Energy, 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 6, 7.4 times more Carbohydrate, 2 times more Fiber and 1.5 times more Protein than Coconut Milk.
• 14 ounces of Coconut Milk provide inadequate amounts of Omega 6