Comparing Nutrients in 1 kilogram Sweetened Coconut Flakes VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Sweetened Coconut Flakes	Coconut Milk	Recommended Dietary Allowance
Energy	157% 4560kcal	79.3% 2300kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	661% 211g	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	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	507% 368g	46% 33.4g	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	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 362g	NA	g per day for Men 19-50 years
Fiber	261% 99g	58% 22g	38g per day for Men 19-50 years
Protein	56% 31.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	12.5% 0.15mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	47.5% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	25.4% 0.33mg	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	40% 160μg	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	31% 28mg	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	10% 1.5mg	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	Coconut Milk	Recommended Dietary Allowance
Calcium	11% 110mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	296% 2.66mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	398% 9.16mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	77.4% 2630mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	190% 2850mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	4.18% 155g	18.3% 676g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Coconut Milk per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sweetened Coconut Flakes vs Coconut Milk:

• 1 kg of Raw Coconut Milk contains 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 5.3 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Coconut Milk provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Coconut Flakes vs Coconut Milk:

• 1 kilogram of Sweetened Coconut Flakes has 1.4 times more Magnesium, 1.4 times more Potassium, 2.6 times more Selenium and 19 times more Sodium than Coconut Milk.
• Both Sweetened Coconut Flakes and Coconut Milk contain similar levels of Copper, Iron, Manganese, Phosphorus and Zinc per one kilogram.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Milk lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Coconut Flakes has 2 times more Energy, 1.2 times more Saturated Fat, 9.4 times more Carbohydrate, 11 times more Sugars, 4.5 times more Fiber and 1.4 times more Protein than Coconut Milk.
• Both Sweetened Coconut Flakes and Coconut Milk offer comparable quantities of Fat per one kilogram.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Milk provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.