Comparing Nutrients in 1 kilogram Canned Coconut Cream sweetened VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Canned Coconut Cream sweetened	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	123% 3570kcal	153% 4430kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	327% 317g	97g per day for Men 19-50 years
Saturated Fat	484% 155g	878% 281g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	409% 532g	315% 409g	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	118% 45g	38g per day for Men 19-50 years
Protein	21% 11.7g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Canned Flaked Sweetened 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	18.3% 0.22mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.38% 0.38mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	182% 2.37mg	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	17.5% 70μg	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	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	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	4% 40mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	262% 2.36mg	342% 3.08mg	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	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	944% 21.7mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	95% 3240mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	NA	55μg per day for Men 19-50 years
Sodium	24% 360mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	145% 16mg	11mg per day for Men 19-50 years
Water	7.83% 290g	6.3% 233g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Canned Flaked Sweetened Dried Coconut Meat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Coconut Cream sweetened vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 kilogram of Canned Coconut Cream sweetened has 2 times more Vitamin B2 and 2 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 kg of Canned Flaked Sweetened Dried Coconut Meat contains 1.4 times more Vitamin B1, 3.9 times more Vitamin B5 and 8.2 times more Vitamin B6 than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1
• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Canned Coconut Cream sweetened as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Coconut Cream sweetened vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 kilogram of Canned Coconut Cream sweetened has 1.8 times more Sodium than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 kg of Canned Flaked Sweetened Dried Coconut Meat contains 1.3 times more Copper, 14.2 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 4.7 times more Phosphorus, 3.2 times more Potassium and 2.7 times more Zinc than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Canned Coconut Cream sweetened as well as Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Coconut Cream sweetened has 1.3 times more Carbohydrate than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 kg of Canned Flaked Sweetened Dried Coconut Meat contains 1.9 times more Fat, 1.8 times more Saturated Fat, 2.2 times more Omega 6, 22.5 times more Fiber and 2.9 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Canned Flaked Sweetened Dried Coconut Meat offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 and Fiber