Comparing Nutrients in 1 pound Canned Coconut Cream sweetened VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Coconut Water	15%	9%	76%

Macro Nutrients

	Canned Coconut Cream sweetened	Coconut Water	Recommended Dietary Allowance
Energy	56% 1619kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	76.3% 74g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	219% 70g	2.5% 0.8g	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	4.24% 0.72g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 241g	13% 17g	130g per day for Men 19-50 years
Sugars	322% 234g	16.3% 12g	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	13% 5g	38g per day for Men 19-50 years
Protein	9.48% 5.3g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Coconut Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.08% 0.17mg	2.27% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	11% 0.15mg	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	3.4% 13.6μg	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	12% 11mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Coconut Water	Recommended Dietary Allowance
Calcium	1.8% 18mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	20% 0.18mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	28% 0.64mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.55% 131g	11.6% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Coconut Water per 1 lb

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

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

• 1 pound of Canned Coconut Cream sweetened has 3.8 times more Vitamin B5 and 4.7 times more Vitamin B9 than Coconut Water.
• While 1 lb of Coconut Water (liquid From Coconuts) contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B2 and more Vitamin C than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Coconut Water provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1 and Vitamin C
• 1 pound of Coconut Water have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Canned Coconut Cream sweetened as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Canned Coconut Cream sweetened has 5.9 times more Copper, 5.7 times more Manganese, 5.5 times more Selenium and 6 times more Zinc than Coconut Water.
• While 1 lb of Coconut Water (liquid From Coconuts) contains 6 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 2.5 times more Potassium, 2.9 times more Sodium and 3.3 times more Water than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Coconut Water contain similar levels of Phosphorus per one pound.
• 1 pound of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron
• 1 pound of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Coconut Cream sweetened has 18.8 times more Energy, 81.6 times more Fat, 87.9 times more Saturated Fat, 14.3 times more Carbohydrate, 19.7 times more Sugars and 1.6 times more Protein than Coconut Water.
• While 1 lb of Coconut Water (liquid From Coconuts) contains 5.5 times more Fiber than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• 1 pound of Coconut Water provide inadequate amounts of Energy and Protein
• Both Canned Coconut Cream sweetened as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 3 and Omega 6 in one pound.