Comparing Nutrients in 300 calories Raw Coconut Cream VS Coconut Milk

Weight per 300 calories

• Raw Coconut Cream: 91g
• Coconut Milk: 130g

Raw Coconut Cream has 1.4 times more energy per 100g than Coconut Milk. It has high energy density when compared to other foods. Raw Coconut Milk having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Raw Coconut Cream	Coconut Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.5g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	87.4% 28g	86% 27.6g	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	2% 0.34g	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	5.56% 7.23g	130g per day for Men 19-50 years
Sugars	NA	6% 4.36g	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	5.26% 2g	7.55% 2.87g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	5.33% 3g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Coconut Milk	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	2.83% 0.034mg	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	5.06% 0.81mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.75% 0.24mg	4.77% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	3.3% 0.043mg	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	5.2% 21μg	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	4.06% 3.65mg	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	1.3% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Coconut Milk	Recommended Dietary Allowance
Calcium	1% 10mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	38.6% 0.35mg	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	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	6.06% 25.5mg	11.5% 48.3mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	52% 1.2mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	NA	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.64mg	1.3% 19.6mg	1500mg per day for Men 19-50 years
Zinc	7.93% 0.87mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	1.32% 49g	2.4% 88.2g	3700g per day for Men 19-50 years

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

• Raw Coconut Milk contains 1.4 times more Vitamin C than Raw Coconut Cream.
• Both Raw Coconut Cream and Raw Coconut Milk have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Coconut Cream as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Coconut Cream vs Coconut Milk:

• Raw Coconut Milk contains 1.9 times more Magnesium than Raw Coconut Cream.
• Both Raw Coconut Cream and Raw Coconut Milk have similar amounts of Copper, Iron, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.
• Both Raw Coconut Cream as well as Raw Coconut Milk have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Coconut Milk contains 1.4 times more Fiber than Raw Coconut Cream.
• Both Raw Coconut Cream and Raw Coconut Milk have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 300 kcal.
• Both Raw Coconut Cream as well as Raw Coconut Milk have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.