Comparing Nutrients in 500 calories Canned Coconut Cream sweetened VS Raw Coconut Cream

Weight per 500 calories

• Canned Coconut Cream sweetened: 140g
• Raw Coconut Cream: 152g

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

Which food has more nutrients per 500 calories - Canned Coconut Cream sweetened or Raw Coconut Cream?

Macros Ratio

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

Macro Nutrients

	Canned Coconut Cream sweetened	Raw Coconut Cream	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	67.7% 21.7g	146% 46.6g	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	1.3% 0.22g	3.38% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.3% 74.5g	7.75% 10g	130g per day for Men 19-50 years
Sugars	99% 72g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 72g	NA	g per day for Men 19-50 years
Fiber	0.74% 0.28g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	2.93% 1.64g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	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	2.57% 0.031mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.053mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.57% 0.23mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.12% 0.041mg	5.48% 0.071mg	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	4.9% 19.6μg	8.7% 35μg	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	4.7% 4.24mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	0.56% 5.6mg	1.67% 16.7mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	63.6% 0.57mg	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	2.28% 0.18mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10% 42.4mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	86% 1.98mg	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	4.4% 31mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	4.16% 141mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.36% 50.4mg	0.4% 6.06mg	1500mg per day for Men 19-50 years
Zinc	7.64% 0.84mg	13.2% 1.45mg	11mg per day for Men 19-50 years
Water	1.1% 40.6g	2.2% 81.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Coconut Cream sweetened vs Raw Coconut Cream:

• Raw Coconut Cream contains 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 Canned Coconut Cream sweetened as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Coconut Cream sweetened vs Raw Coconut Cream:

• Raw Coconut Cream contains 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 Canned Coconut Cream sweetened as well as Raw Coconut Cream have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Coconut Cream sweetened has 7.4 times more Carbohydrate than Raw Coconut Cream.
• While Raw Coconut Cream contains 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.
• Both Canned Coconut Cream sweetened and Raw Coconut Cream have similar amounts of Energy per 500 kcal.
• Both Canned Coconut Cream sweetened as well as Raw Coconut Cream have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.