Comparing Nutrients in 1 kilogram Raw Coconut Cream VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Raw Coconut Cream	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	114% 3300kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	358% 347g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	961% 308g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	22.3% 3.8g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	NA	34.2% 25g	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	58% 22g	39.5% 15g	38g per day for Men 19-50 years
Protein	65% 36.3g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	86% 1.12mg	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	57.5% 230μg	22.5% 90μg	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	31% 28mg	30% 27mg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	116% 1.04mg	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	285% 23mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	196% 4.5mg	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	174% 1220mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	14.6% 539g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Coconut Cream VS Canned Carrots with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw Coconut Cream vs Canned Carrots with Salt:

• 1 kilogram of Raw Coconut Cream has 1.7 times more Vitamin B1, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.6 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains more Vitamin A, more Vitamin B2 and 2.4 times more Vitamin B6 than Raw Coconut Cream.
• Both Raw Coconut Cream and Canned Carrots with Salt provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Raw Coconut Cream have insufficient amounts of Vitamin A and Vitamin B2
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Coconut Cream as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Coconut Cream vs Canned Carrots with Salt:

• 1 kilogram of Raw Coconut Cream has 3.6 times more Copper, 3.6 times more Iron, 3.5 times more Magnesium, 2.9 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium and 3.7 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 2.3 times more Calcium, 60.5 times more Sodium and 1.7 times more Water than Raw Coconut Cream.
• 1 kilogram of Raw Coconut Cream lack sufficient amounts of Calcium
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Coconut Cream has 13.2 times more Energy, 182.5 times more Fat, 854.3 times more Saturated Fat, 4.8 times more Omega 6, 1.2 times more Carbohydrate, 1.5 times more Fiber and 5.7 times more Protein than Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Coconut Cream as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 in one kilogram.