Comparing Nutrients in 14 ounces Frozen Coconut Milk VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Frozen Coconut Milk	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	27.6% 802kcal	94% 2715kcal	2900kcal per day for Men 19-50 years
Fat	85% 82.6g	283% 274g	97g per day for Men 19-50 years
Saturated Fat	229% 73.2g	760% 243g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	17.7% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	65.7% 85.4g	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	NA	38g per day for Men 19-50 years
Protein	11.4% 6.4g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	93% 1.2mg	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	8.93% 35.7μg	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	4.85% 4.37mg	6.6% 5.95mg	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

	Frozen Coconut Milk	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	1.6% 16mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	356% 3.2mg	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	40% 3.2mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	480% 11mg	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	33.5% 234mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	64.3% 2187mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	7.66% 283g	0.18% 6.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Coconut Milk vs Creamed Dried Coconut Meat:

• Frozen Coconut Milk has 1.6 times more Vitamin B9 than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 2.7 times more Vitamin B1, more Vitamin B2, 5 times more Vitamin B5, 10.1 times more Vitamin B6 and 1.4 times more Vitamin C than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Creamed Dried Coconut Meat have similar amounts of Vitamin B3 per 14 oz.
• Both Frozen Coconut Milk as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Coconut Milk vs Creamed Dried Coconut Meat:

• Frozen Coconut Milk has 42.8 times more Water than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 6.5 times more Calcium, 3.4 times more Copper, 4.1 times more Iron, 2.9 times more Magnesium, 3.4 times more Manganese, 3.5 times more Phosphorus, 2.4 times more Potassium, 3.1 times more Sodium and 3.5 times more Zinc than Frozen Coconut Milk.

Comparison of macro-nutrients per 14 ounces:

• Creamed Dried Coconut Meat contains 3.4 times more Energy, 3.3 times more Fat, 3.3 times more Saturated Fat, 3.3 times more Omega 6, 3.9 times more Carbohydrate and 3.3 times more Protein than Frozen Coconut Milk.
• Both Frozen Coconut Milk as well as Creamed Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.