Comparing Nutrients in 1 kilogram Sweetened Coconut Flakes VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	157% 4560kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	168% 163g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	484% 155g	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	13% 2.22g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	409% 532g	130g per day for Men 19-50 years
Sugars	507% 368g	710% 515g	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	0.14% 0.1g	0% 0g	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	% 5.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 362g	% 515g	g per day for Men 19-50 years
Fiber	261% 99g	5.26% 2g	38g per day for Men 19-50 years
Protein	56% 31.3g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	2.38% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	22.3% 0.29mg	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	7.5% 30μg	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	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	0% 0mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	11% 110mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	262% 2.36mg	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	189% 15mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	354% 8.15mg	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	143% 1000mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	190% 2850mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	4.18% 155g	7.83% 290g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Canned Coconut Cream sweetened per 1 kg

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

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

• 1 kilogram of Sweetened Coconut Flakes has 18.3 times more Vitamin B3 than Canned Coconut Cream sweetened.
• While 1 kg of Canned Coconut Cream sweetened contains 2.7 times more Vitamin B2 and 4.7 times more Vitamin B9 than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin B2 and Vitamin B9
• 1 kilogram of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B3
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Sweetened Coconut Flakes has 1.3 times more Copper, 11.6 times more Iron, 3 times more Magnesium, 4.5 times more Phosphorus, 3.6 times more Potassium, 2.9 times more Selenium and 7.9 times more Sodium than Canned Coconut Cream sweetened.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened contain similar levels of Manganese and Zinc per one kilogram.
• 1 kilogram of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Coconut Flakes has 1.3 times more Energy, 1.7 times more Fat, 1.7 times more Saturated Fat, 49.5 times more Fiber and 2.7 times more Protein than Canned Coconut Cream sweetened.
• While 1 kg of Canned Coconut Cream sweetened contains 1.4 times more Sugars than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.