Comparing Nutrients in 1 kilogram Raw Coconut Cream VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Coconut	4%	80%	16%

Macro Nutrients

	Raw Coconut Cream	Coconut	Recommended Dietary Allowance
Energy	114% 3300kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	358% 347g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	961% 308g	928% 297g	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	22.3% 3.8g	21.5% 3.66g	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	117% 152g	130g per day for Men 19-50 years
Sugars	NA	86% 62.3g	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	237% 90g	38g per day for Men 19-50 years
Protein	65% 36.3g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	41.5% 0.54mg	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	65% 260μg	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	36.7% 33mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Coconut	Recommended Dietary Allowance
Calcium	11% 110mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	483% 4.35mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	652% 15mg	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	161% 1130mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	NA	184% 101μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	100% 11mg	11mg per day for Men 19-50 years
Water	14.6% 539g	12.7% 470g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Coconut Cream VS Coconut per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw Coconut Cream vs Coconut:

• 1 kilogram of Raw Coconut Cream has 1.6 times more Vitamin B3 than Coconut.
• While 1 kg of Raw Coconut Meat contains 2.2 times more Vitamin B1 than Raw Coconut Cream.
• Both Raw Coconut Cream and Coconut provide similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per one kilogram.
• Both Raw Coconut Cream as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Coconut Cream vs Coconut:

• Both Raw Coconut Cream and Raw Coconut Meat have similar amounts of minerals per 1 kg
• Both Raw Coconut Cream and Coconut contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one kilogram.
• Both Raw Coconut Cream as well as Raw Coconut Meat lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Coconut Meat contains 2.3 times more Carbohydrate and 4.1 times more Fiber than Raw Coconut Cream.
• Both Raw Coconut Cream and Coconut offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6 and Protein per one kilogram.
• Both Raw Coconut Cream as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in one kilogram.