Comparing Nutrients in 1 pound Canned Coconut Cream sweetened VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Canned Coconut Cream sweetened	Dried Butternuts	Recommended Dietary Allowance
Energy	56% 1619kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	76.3% 74g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	219% 70g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	0% 0g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 241g	42% 54.7g	130g per day for Men 19-50 years
Sugars	322% 234g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 234g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	56% 21.3g	38g per day for Men 19-50 years
Protein	9.48% 5.3g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.08% 0.17mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	195% 2.54mg	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	16% 63.5μg	75% 299μg	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	16% 14.5mg	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	3.93% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Dried Butternuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	227% 2.04mg	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	7.37% 0.59mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	1294% 29.8mg	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	14.3% 100mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	129% 14mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Dried Butternuts per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Coconut Cream sweetened vs Dried Butternuts:

• 1 lb of Dried Butternuts contains 17.4 times more Vitamin B1, 3.7 times more Vitamin B2, 27.5 times more Vitamin B3, 3.9 times more Vitamin B5, 19.3 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin C than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Canned Coconut Cream sweetened as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Coconut Cream sweetened vs Dried Butternuts:

• 1 pound of Canned Coconut Cream sweetened has 36 times more Sodium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 13.3 times more Calcium, 1.9 times more Copper, 30.9 times more Iron, 13.9 times more Magnesium, 8 times more Manganese, 20.3 times more Phosphorus, 4.2 times more Potassium, 3.1 times more Selenium and 5.2 times more Zinc than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Coconut Cream sweetened has 11.8 times more Saturated Fat and 4.4 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.7 times more Energy, 3.5 times more Fat, more Omega 3, 212.1 times more Omega 6, 23.5 times more Fiber and 21.3 times more Protein than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened provide inadequate amounts of Omega 3, Omega 6 and Fiber