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

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Canned Coconut Milk	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	68% 1970kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	220% 213g	168% 163g	97g per day for Men 19-50 years
Saturated Fat	591% 189g	484% 155g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	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	21.6% 28g	409% 532g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 515g	g per day for Men 19-50 years
Fiber	NA	5.26% 2g	38g per day for Men 19-50 years
Protein	36% 20g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	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	18.3% 0.22mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	2.38% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	35% 140μg	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	11% 10mg	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	NA	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	18% 180mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	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	413% 33mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	334% 7.68mg	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	137% 960mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	NA	100% 55μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	19.7% 729g	7.83% 290g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Coconut Milk 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 Canned Coconut Milk vs Canned Coconut Cream sweetened:

• 1 kilogram of Canned Coconut Milk has 16.8 times more Vitamin B3 than Canned Coconut Cream sweetened.
• While 1 kg of Canned Coconut Cream sweetened contains more Vitamin B2 than Canned Coconut Milk.
• Both Canned Coconut Milk and Canned Coconut Cream sweetened provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Coconut Milk have insufficient amounts of Vitamin B2
• 1 kilogram of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B3
• Both Canned Coconut Milk as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Coconut Milk has 25.4 times more Iron, 2.7 times more Magnesium, 4.4 times more Phosphorus and 2.2 times more Potassium than Canned Coconut Cream sweetened.
• While 1 kg of Canned Coconut Cream sweetened contains 2.8 times more Sodium than Canned Coconut Milk.
• Both Canned Coconut Milk and Canned Coconut Cream sweetened contain similar levels of Copper, Manganese and Zinc per one kilogram.
• 1 kilogram of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Canned Coconut Milk 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 Canned Coconut Milk has 1.3 times more Fat, 1.2 times more Saturated Fat and 1.7 times more Protein than Canned Coconut Cream sweetened.
• While 1 kg of Canned Coconut Cream sweetened contains 1.8 times more Energy and 18.9 times more Carbohydrate than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 in one kilogram.