Comparing Nutrients in 1 pound Canned Coconut Milk VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Canned Coconut Milk	Raw Coconut Cream	Recommended Dietary Allowance
Energy	31% 894kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	268% 85.8g	436% 139g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.06g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	23.2% 30g	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	NA	26.3% 9.98g	38g per day for Men 19-50 years
Protein	16.4% 9.16g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Raw Coconut Cream	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	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	16.4% 0.21mg	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	26% 104μg	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	5.04% 4.54mg	14% 12.7mg	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

	Canned Coconut Milk	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	191% 1.7mg	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	187% 15mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	257% 5.9mg	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	62.2% 435mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	8.93% 331g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Raw Coconut Cream per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Coconut Milk vs Raw Coconut Cream:

• 1 lb of Raw Coconut Cream contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Coconut Milk.
• 1 pound of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin C
• Both Canned Coconut Milk as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Coconut Milk vs Raw Coconut Cream:

• 1 pound of Canned Coconut Milk has 1.4 times more Iron and 1.6 times more Magnesium than Raw Coconut Cream.
• While 1 lb of Raw Coconut Cream contains 1.7 times more Copper, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Raw Coconut Cream lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Coconut Cream contains 1.7 times more Energy, 1.6 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 6, 2.4 times more Carbohydrate and 1.8 times more Protein than Canned Coconut Milk.
• 1 pound of Canned Coconut Milk provide inadequate amounts of Omega 6