Comparing Nutrients in 300 calories Raw Coconut Cream VS Canned Coconut Cream sweetened

Weight per 300 calories

• Raw Coconut Cream: 91g
• Canned Coconut Cream sweetened: 84g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Raw Coconut Cream or Canned Coconut Cream sweetened?

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Raw Coconut Cream	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.5g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	87.4% 28g	40.6% 13g	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	2.03% 0.34g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.65% 6.05g	34.4% 44.7g	130g per day for Men 19-50 years
Sugars	NA	59.7% 43.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 43.3g	g per day for Men 19-50 years
Fiber	5.26% 2g	0.44% 0.17g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	1.76% 0.98g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	0.2% 0.032mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.75% 0.24mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	1.87% 0.024mg	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	5.23% 21μg	2.94% 11.8μg	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	2.83% 2.55mg	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	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.07% 0.084μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	1% 10mg	0.34% 3.36mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	22% 0.2mg	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	26% 2.07mg	1.37% 0.11mg	8mg per day for Men 19-50 years
Magnesium	6.06% 25.5mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	29.8% 0.68mg	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	16% 111mg	2.64% 18.5mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	2.5% 85mg	3400mg per day for Men 19-50 years
Selenium	NA	8.4% 4.62μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.64mg	2% 30.3mg	1500mg per day for Men 19-50 years
Zinc	7.93% 0.87mg	4.6% 0.5mg	11mg per day for Men 19-50 years
Water	1.32% 49g	0.66% 24.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raw Coconut Cream vs Canned Coconut Cream sweetened:

• Raw Coconut Cream has 25.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Canned Coconut Cream sweetened.
• Both Raw Coconut Cream as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Coconut Cream vs Canned Coconut Cream sweetened:

• Raw Coconut Cream has 1.7 times more Copper, 19 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 6 times more Phosphorus, 3.5 times more Potassium and 1.7 times more Zinc than Canned Coconut Cream sweetened.
• Both Raw Coconut Cream as well as Canned Coconut Cream sweetened have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Coconut Cream has 2.3 times more Fat, 2.2 times more Saturated Fat, 11.9 times more Fiber and 3.4 times more Protein than Canned Coconut Cream sweetened.
• While Canned Coconut Cream sweetened contains 7.4 times more Carbohydrate than Raw Coconut Cream.
• Both Raw Coconut Cream and Canned Coconut Cream sweetened have similar amounts of Energy per 300 kcal.
• Both Raw Coconut Cream as well as Canned Coconut Cream sweetened have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.