Comparing Nutrients in 14 ounces Canned Coconut Milk VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Canned Coconut Milk	Raw Coconut Cream	Recommended Dietary Allowance
Energy	27% 782kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	87.3% 84.7g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	235% 75g	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	5.44% 0.92g	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	8.58% 11g	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	NA	23% 8.73g	38g per day for Men 19-50 years
Protein	14.3% 8g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	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	7.28% 0.087mg	9.92% 0.12mg	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	16% 2.53mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	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	14% 55.6μg	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	4.4% 3.97mg	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 Coconut Milk	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	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	164% 13mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	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	54.4% 381mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	7.8% 289g	5.8% 214g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Raw Coconut Cream per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Coconut Milk 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 Coconut Milk vs Raw Coconut Cream:

• 14 oz of Raw Coconut Cream contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Coconut Milk.
• 14 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin C
• Both Canned Coconut Milk 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 Coconut Milk vs Raw Coconut Cream:

• 14 ounces of Canned Coconut Milk have 1.4 times more Iron and 1.6 times more Magnesium than Raw Coconut Cream.
• While 14 oz of Raw Coconut Cream contain 1.7 times more Copper, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Raw Coconut Cream lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Coconut Cream contain 1.7 times more Energy, 1.6 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 6, 2.4 times more Carbohydrate and 1.8 times more Protein than Canned Coconut Milk.
• 14 ounces of Canned Coconut Milk provide inadequate amounts of Omega 6