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

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Coconut Milk	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	79.3% 2300kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	168% 163g	97g per day for Men 19-50 years
Saturated Fat	661% 211g	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	15.4% 2.6g	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	42.6% 55.4g	409% 532g	130g per day for Men 19-50 years
Sugars	46% 33.4g	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	58% 22g	5.26% 2g	38g per day for Men 19-50 years
Protein	41% 23g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	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	21.7% 0.26mg	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	47.5% 7.6mg	2.38% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	40% 160μg	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	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	10% 1.5mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	16% 160mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	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	205% 16.4mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	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	77.4% 2630mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	18.3% 676g	7.83% 290g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Coconut Milk has 20 times more Vitamin B3 and more Vitamin C than Canned Coconut Cream sweetened.
• While 1 kg of Canned Coconut Cream sweetened contains more Vitamin B2 than Raw Coconut Milk.
• Both Coconut Milk and Canned Coconut Cream sweetened provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Coconut Milk have insufficient amounts of Vitamin B2
• 1 kilogram of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Coconut Milk as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Coconut Milk has 12.6 times more Iron, 2.2 times more Magnesium, 4.5 times more Phosphorus and 2.6 times more Potassium than Canned Coconut Cream sweetened.
• While 1 kg of Canned Coconut Cream sweetened contains 2.4 times more Sodium than Raw Coconut Milk.
• Both Coconut Milk and Canned Coconut Cream sweetened contain similar levels of Copper, Manganese, Selenium and Zinc per one kilogram.
• 1 kilogram of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Raw 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 Coconut Milk has 1.5 times more Fat, 1.4 times more Saturated Fat, 11 times more Fiber and 2 times more Protein than Canned Coconut Cream sweetened.
• While 1 kg of Canned Coconut Cream sweetened contains 1.6 times more Energy, 9.6 times more Carbohydrate and 15.4 times more Sugars than Raw Coconut Milk.
• 1 kilogram of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• Both Raw Coconut Milk as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.