Comparing Nutrients in 1 kilogram Raw Coconut Cream VS Canned Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Raw Coconut Cream	Canned Coconut Milk	Recommended Dietary Allowance
Energy	114% 3300kcal	68% 1970kcal	2900kcal per day for Men 19-50 years
Fat	358% 347g	220% 213g	97g per day for Men 19-50 years
Saturated Fat	961% 308g	591% 189g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	22.3% 3.8g	13.7% 2.33g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	65% 36.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Canned Coconut Milk	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	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	21.5% 0.28mg	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	35% 140μg	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	11% 10mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	11% 110mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	248% 2.23mg	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	413% 33mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	334% 7.68mg	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	137% 960mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	14.6% 539g	19.7% 729g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Coconut Cream VS Canned Coconut Milk per 1 kg

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

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

• 1 kilogram of Raw Coconut Cream has 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Coconut Milk.
• 1 kilogram of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Coconut Cream as well as Canned Coconut Milk 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 Canned Coconut Milk:

• 1 kilogram of Raw Coconut Cream has 1.7 times more Copper, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Canned Coconut Milk.
• While 1 kg of Canned Coconut Milk contains 1.4 times more Iron and 1.6 times more Magnesium than Raw Coconut Cream.
• Both Raw Coconut Cream as well as Canned Coconut Milk lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Coconut Cream has 1.7 times more Energy, 1.6 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 6, 2.4 times more Carbohydrate and 1.8 times more Protein than Canned Coconut Milk.
• 1 kilogram of Canned Coconut Milk provide inadequate amounts of Omega 6