Comparing Nutrients in 1 pound Raw Coconut Cream VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Raw Coconut Cream	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	51.6% 1497kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	162% 157g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	436% 139g	398% 127g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	143% 186g	130g per day for Men 19-50 years
Sugars	NA	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	26.3% 9.98g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	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	11.3% 0.14mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	8.65% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	82.7% 1.08mg	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	26% 104μg	7.94% 31.8μg	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	14% 12.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	5% 50mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	191% 1.7mg	155% 1.4mg	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	129% 10.3mg	104% 8.35mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	428% 9.85mg	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	79% 553mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	65.6% 7.2mg	11mg per day for Men 19-50 years
Water	6.6% 244g	2.85% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Coconut Cream VS Canned Flaked Sweetened Dried Coconut Meat per 1 lb

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

Lets compare vitamin content per 1 pound of Raw Coconut Cream vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 pound of Raw Coconut Cream has 2.9 times more Vitamin B3, 3.3 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 lb of Canned Flaked Sweetened Dried Coconut Meat contains 2.4 times more Vitamin B5 and 5 times more Vitamin B6 than Raw Coconut Cream.
• Both Raw Coconut Cream and Canned Flaked Sweetened Dried Coconut Meat provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Coconut Cream as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Coconut Cream vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 pound of Raw Coconut Cream has 1.2 times more Copper and 1.2 times more Iron than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 lb of Canned Flaked Sweetened Dried Coconut Meat contains 1.8 times more Magnesium, 1.7 times more Manganese and 1.7 times more Zinc than Raw Coconut Cream.
• Both Raw Coconut Cream and Canned Flaked Sweetened Dried Coconut Meat contain similar levels of Phosphorus and Potassium per one pound.
• Both Raw Coconut Cream as well as Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Flaked Sweetened Dried Coconut Meat contains 1.3 times more Energy, 6.2 times more Carbohydrate and 2 times more Fiber than Raw Coconut Cream.
• Both Raw Coconut Cream and Canned Flaked Sweetened Dried Coconut Meat offer comparable quantities of Fat, Saturated Fat, Omega 6 and Protein per one pound.