Comparing Nutrients in 1 kilogram Canned Coconut Cream sweetened VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Canned Coconut Cream sweetened	Dried Beechnuts	Recommended Dietary Allowance
Energy	123% 3570kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	484% 155g	179% 57g	32g per day for Men 19-50 years
Omega 3	0% 0g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	409% 532g	258% 335g	130g per day for Men 19-50 years
Sugars	710% 515g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 515g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	NA	38g per day for Men 19-50 years
Protein	21% 11.7g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.38% 0.38mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	526% 6.84mg	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	35% 140μg	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4% 40mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	262% 2.36mg	744% 6.7mg	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	16.3% 1.3mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	583% 13.4mg	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	31.4% 220mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	NA	55μg per day for Men 19-50 years
Sodium	24% 360mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	7.83% 290g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Coconut Cream sweetened versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Coconut Cream sweetened vs Dried Beechnuts:

• 1 kg of Dried Beechnuts contains 13.8 times more Vitamin B1, 9.3 times more Vitamin B2, 23.1 times more Vitamin B3, 5.7 times more Vitamin B5, 23.6 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin C than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Canned Coconut Cream sweetened as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Coconut Cream sweetened vs Dried Beechnuts:

• 1 kilogram of Canned Coconut Cream sweetened has more Magnesium, more Phosphorus and 1.7 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.8 times more Copper, 18.9 times more Iron, 1.6 times more Manganese and 10.1 times more Potassium than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Dried Beechnuts contain similar levels of Sodium per one kilogram.
• 1 kilogram of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Canned Coconut Cream sweetened as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Coconut Cream sweetened has 2.7 times more Saturated Fat and 1.6 times more Carbohydrate than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Energy, 3.1 times more Fat, more Omega 3, 115.7 times more Omega 6 and 5.3 times more Protein than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6