Comparing Nutrients in 300 calories Sweetened Coconut Flakes VS Raw Coconut Cream

Weight per 300 calories

• Sweetened Coconut Flakes: 65.8g
• Raw Coconut Cream: 91g

Sweetened Coconut Flakes have 1.4 times more energy per 100g than Raw Coconut Cream. It has very high energy density when compared to other foods. Raw Coconut Cream having high energy density.

Discover which food has more nutrients per 300 calories - Sweetened Coconut Flakes or Raw Coconut Cream?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Sweetened Coconut Flakes	Raw Coconut Cream	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	54.3% 17.4g	87.4% 28g	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	0.86% 0.15g	2.03% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	4.65% 6.05g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	0.009% 0.007g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	5.26% 2g	38g per day for Men 19-50 years
Protein	3.68% 2.06g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	0.82% 0.01mg	2.27% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	4.75% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.02mg	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	0.49% 1.97μg	5.23% 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	0% 0mg	2.83% 2.55mg	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

	Sweetened Coconut Flakes	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	0.72% 7.24mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	38% 0.34mg	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	12.4% 0.99mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	8% 33.6mg	6.06% 25.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	51.5% 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	9.4% 65.8mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	8.7% 295mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	NA	55μg per day for Men 19-50 years
Sodium	12.5% 188mg	0.24% 3.64mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	7.93% 0.87mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.32% 49g	3700g per day for Men 19-50 years

Sweetened Coconut Flakes VS Raw Coconut Cream Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweetened Coconut Flakes or Raw Coconut Cream?

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

• Both Packaged Sweetened Coconut Meat Flakes and Raw Coconut Cream have similar amounts of vitamins per 300 kcal
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweetened Coconut Flakes vs Raw Coconut Cream:

• 300 calories of Sweetened Coconut Flakes have 1.3 times more Magnesium and 51.6 times more Sodium than Raw Coconut Cream.
• While 300 kcal of Raw Coconut Cream contain 1.8 times more Copper, 2.1 times more Iron, 1.9 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Raw Coconut Cream contain similar levels of Potassium per 300 calories.
• 300 calories of Sweetened Coconut Flakes lack sufficient amounts of Zinc
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Cream lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweetened Coconut Flakes have 5.6 times more Carbohydrate and 3.3 times more Fiber than Raw Coconut Cream.
• While 300 kcal of Raw Coconut Cream contain 1.7 times more Fat and 1.6 times more Saturated Fat than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Raw Coconut Cream offer comparable quantities of Energy per 300 calories.
• 300 calories of Raw Coconut Cream provide inadequate amounts of Carbohydrate and Fiber
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Cream provide inadequate amounts of Omega 3, Omega 6 and Protein in 300 calories.