Comparing Nutrients in 1 kilogram Canned Coconut Cream sweetened VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Coconut Water	15%	9%	76%

Macro Nutrients

	Canned Coconut Cream sweetened	Coconut Water	Recommended Dietary Allowance
Energy	123% 3570kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	484% 155g	5.5% 1.76g	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	9.35% 1.6g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	409% 532g	28.5% 37g	130g per day for Men 19-50 years
Sugars	710% 515g	36% 26g	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	29% 11g	38g per day for Men 19-50 years
Protein	21% 11.7g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Coconut Water	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	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.38% 0.38mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	24.6% 0.32mg	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	7.5% 30μg	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	26.7% 24mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Coconut Water	Recommended Dietary Allowance
Calcium	4% 40mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	262% 2.36mg	44.4% 0.4mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	61.7% 1.42mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	70% 1050mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	7.83% 290g	25.7% 950g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Coconut Water per 1 kg

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

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

• 1 kilogram of Canned Coconut Cream sweetened has 3.8 times more Vitamin B5 and 4.7 times more Vitamin B9 than Coconut Water.
• While 1 kg of Coconut Water (liquid From Coconuts) contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B2 and more Vitamin C than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Coconut Water provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1 and Vitamin C
• 1 kilogram of Coconut Water have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Canned Coconut Cream sweetened as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Canned Coconut Cream sweetened has 5.9 times more Copper, 5.7 times more Manganese, 5.5 times more Selenium and 6 times more Zinc than Coconut Water.
• While 1 kg of Coconut Water (liquid From Coconuts) contains 6 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 2.5 times more Potassium, 2.9 times more Sodium and 3.3 times more Water than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Coconut Water contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron
• 1 kilogram of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Coconut Cream sweetened has 18.8 times more Energy, 81.6 times more Fat, 87.9 times more Saturated Fat, 14.3 times more Carbohydrate, 19.7 times more Sugars and 1.6 times more Protein than Coconut Water.
• While 1 kg of Coconut Water (liquid From Coconuts) contains 5.5 times more Fiber than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• 1 kilogram of Coconut Water provide inadequate amounts of Energy and Protein
• Both Canned Coconut Cream sweetened as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.