Comparing Nutrients in 1 pound Coconut Water VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Coconut Water	Raw Coconut Cream	Recommended Dietary Allowance
Energy	2.97% 86kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	436% 139g	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	0.053% 0.009g	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	13% 17g	23.2% 30g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	13% 5g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	11.3% 0.14mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.27% 0.36mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	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	3.4% 13.6μg	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	12% 11mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	11% 109mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	16.4% 1.3mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	13% 91mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	11.6% 431g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Raw Coconut Cream per 1 lb

Compare the macro and micronutrient content in 1 lb of Coconut Water 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 Coconut Water vs Raw Coconut Cream:

• 1 pound of Coconut Water has more Vitamin B2 than Raw Coconut Cream.
• While 1 lb of Raw Coconut Cream contains 11.1 times more Vitamin B3, 6.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.7 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Raw Coconut Cream provide similar amounts of Vitamin B1 and Vitamin C per one pound.
• 1 pound of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 1 pound of Raw Coconut Cream have insufficient amounts of Vitamin B2
• Both Coconut Water (liquid From Coconuts) as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Coconut Water vs Raw Coconut Cream:

• 1 pound of Coconut Water has 2.2 times more Calcium, 26.3 times more Sodium and 1.8 times more Water than Raw Coconut Cream.
• While 1 lb of Raw Coconut Cream contains 9.5 times more Copper, 7.9 times more Iron, 9.2 times more Manganese, 6.1 times more Phosphorus, 1.3 times more Potassium and 9.6 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Raw Coconut Cream contain similar levels of Magnesium per one pound.
• 1 pound of Coconut Water lack sufficient amounts of Zinc
• 1 pound of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Coconut Cream contains 17.4 times more Energy, 173.4 times more Fat, 174.7 times more Saturated Fat, 189.5 times more Omega 6, 1.8 times more Carbohydrate, 2 times more Fiber and 5 times more Protein than Coconut Water (liquid From Coconuts).
• 1 pound of Coconut Water provide inadequate amounts of Energy, Omega 6 and Protein
• Both Coconut Water (liquid From Coconuts) as well as Raw Coconut Cream provide inadequate amounts of Omega 3 in one pound.