Comparing Nutrients in 1 kilogram Coconut Milk VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Coconut Milk	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	79.3% 2300kcal	153% 4430kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	327% 317g	97g per day for Men 19-50 years
Saturated Fat	661% 211g	878% 281g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	20.4% 3.47g	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	315% 409g	130g per day for Men 19-50 years
Sugars	46% 33.4g	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	118% 45g	38g per day for Men 19-50 years
Protein	41% 23g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Canned Flaked Sweetened Dried Coconut Meat	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.5% 7.6mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	182% 2.37mg	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	17.5% 70μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	16% 160mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	342% 3.08mg	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	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	944% 21.7mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	95% 3240mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	145% 16mg	11mg per day for Men 19-50 years
Water	18.3% 676g	6.3% 233g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Canned Flaked Sweetened Dried Coconut Meat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Coconut Milk vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 kilogram of Coconut Milk has 2.5 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 kg of Canned Flaked Sweetened Dried Coconut Meat contains 3.5 times more Vitamin B5 and 7.2 times more Vitamin B6 than Raw Coconut Milk.
• Both Coconut Milk and Canned Flaked Sweetened Dried Coconut Meat provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Coconut Milk as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Coconut Milk vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 kg of Canned Flaked Sweetened Dried Coconut Meat contains 1.3 times more Magnesium, 2.4 times more Manganese and 2.4 times more Zinc than Raw Coconut Milk.
• Both Coconut Milk and Canned Flaked Sweetened Dried Coconut Meat contain similar levels of Copper, Iron, Phosphorus and Potassium per one kilogram.
• Both Raw Coconut Milk as well as Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Flaked Sweetened Dried Coconut Meat contains 1.9 times more Energy, 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 6, 7.4 times more Carbohydrate, 2 times more Fiber and 1.5 times more Protein than Raw Coconut Milk.
• 1 kilogram of Coconut Milk provide inadequate amounts of Omega 6