Comparing Nutrients in 14 ounces Sweetened Coconut Flakes VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	62.4% 1810kcal	49% 1417kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	66.7% 64.7g	97g per day for Men 19-50 years
Saturated Fat	327% 105g	192% 61.4g	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	5.2% 0.88g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	162% 211g	130g per day for Men 19-50 years
Sugars	201% 146g	282% 204g	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	0.055% 0.04g	0% 0g	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	% 2.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 144g	% 204g	g per day for Men 19-50 years
Fiber	103% 39.3g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	22% 12.4g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	8.85% 0.12mg	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	2.98% 12μg	14% 55.6μg	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	0% 0mg	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	0% 0mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	104% 0.94mg	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	75% 6mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	141% 3.23mg	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	56.7% 397mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	75.4% 1131mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Canned Coconut Cream sweetened per 14 oz

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

Lets compare vitamin content per 14 ounces of Sweetened Coconut Flakes vs Canned Coconut Cream sweetened:

• 14 ounces of Sweetened Coconut Flakes have 18.3 times more Vitamin B3 than Canned Coconut Cream sweetened.
• While 14 oz of Canned Coconut Cream sweetened contain 2.7 times more Vitamin B2 and 4.7 times more Vitamin B9 than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B2 and Vitamin B9
• 14 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B3
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Sweetened Coconut Flakes vs Canned Coconut Cream sweetened:

• 14 ounces of Sweetened Coconut Flakes have 1.3 times more Copper, 11.6 times more Iron, 3 times more Magnesium, 4.5 times more Phosphorus, 3.6 times more Potassium, 2.9 times more Selenium and 7.9 times more Sodium than Canned Coconut Cream sweetened.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened contain similar levels of Manganese and Zinc per 14 ounces.
• 14 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweetened Coconut Flakes have 1.3 times more Energy, 1.7 times more Fat, 1.7 times more Saturated Fat, 49.5 times more Fiber and 2.7 times more Protein than Canned Coconut Cream sweetened.
• While 14 oz of Canned Coconut Cream sweetened contain 1.4 times more Sugars than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.