Comparing Nutrients in 14 ounces Coconut Milk VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Coconut Milk	Raw Coconut Cream	Recommended Dietary Allowance
Energy	31.5% 913kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	262% 84g	381% 122g	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	6.1% 1.04g	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	17% 22g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	23% 8.73g	23% 8.73g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	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	8.6% 0.1mg	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	19% 3mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	16% 63.5μg	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	12.3% 11mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	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	81.4% 6.5mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	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	56.7% 397mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	30.7% 1044mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	7.25% 268g	5.8% 214g	3700g per day for Men 19-50 years

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

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

• 14 oz of Raw Coconut Cream contain 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Coconut Milk.
• Both Coconut Milk and Raw Coconut Cream provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 14 ounces.
• Both Raw 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 Coconut Milk vs Raw Coconut Cream:

• 14 ounces of Coconut Milk have 1.3 times more Magnesium than Raw Coconut Cream.
• While 14 oz of Raw Coconut Cream contain 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Manganese and 1.4 times more Zinc than Raw Coconut Milk.
• Both Coconut Milk and Raw Coconut Cream contain similar levels of Phosphorus and Potassium per 14 ounces.
• Both Raw 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 1.4 times more Energy, 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6 and 1.6 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Raw Coconut Cream offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Coconut Milk provide inadequate amounts of Omega 6
• Both Raw Coconut Milk as well as Raw Coconut Cream provide inadequate amounts of Omega 3 in 14 ounces.