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

Weight per 500 calories

• Canned Coconut Cream sweetened: 140g
• Canned Coconut Milk: 254g

Canned Coconut Cream sweetened has 1.8 times more energy per 100g than Canned Coconut Milk. It has high energy density when compared to other foods. Canned Coconut Milk having above average energy density.

Discover which food has more nutrients per 500 calories - Canned Coconut Cream sweetened or Canned Coconut Milk?

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Canned Coconut Cream sweetened	Canned Coconut Milk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	56% 54g	97g per day for Men 19-50 years
Saturated Fat	67.7% 21.7g	150% 48g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.48% 0.59g	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	5.5% 7.13g	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	NA	38g per day for Men 19-50 years
Protein	2.93% 1.64g	9.16% 5.13g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Canned 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	2.57% 0.031mg	4.65% 0.056mg	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	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.57% 0.23mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.12% 0.041mg	5.47% 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	8.9% 35.5μg	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	2.82% 2.54mg	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	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	0.56% 5.6mg	4.57% 45.7mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	63% 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	105% 8.38mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	27.8% 117mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	84.7% 1.95mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	4.16% 141mg	16.4% 558mg	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	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	7.64% 0.84mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	1.1% 40.6g	5% 185g	3700g per day for Men 19-50 years

Canned Coconut Cream Sweetened VS Canned Coconut Milk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Coconut Cream sweetened or Canned Coconut Milk?

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

• 500 kcal of Canned Coconut Milk contain 30.4 times more Vitamin B3 than Canned Coconut Cream sweetened.
• 500 calories of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B3
• Both Canned Coconut Cream sweetened as well as Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 kcal of Canned Coconut Milk contain 1.7 times more Copper, 46 times more Iron, 4.9 times more Magnesium, 1.7 times more Manganese, 7.9 times more Phosphorus, 3.9 times more Potassium and 1.7 times more Zinc than Canned Coconut Cream sweetened.
• 500 calories of Canned Coconut Cream sweetened lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Canned Coconut Cream sweetened as well as Canned Coconut Milk lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Coconut Cream sweetened have 10.4 times more Carbohydrate than Canned Coconut Milk.
• While 500 kcal of Canned Coconut Milk contain 2.4 times more Fat and 2.2 times more Saturated Fat than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Canned Coconut Milk offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Coconut Milk provide inadequate amounts of Carbohydrate
• Both Canned Coconut Cream sweetened as well as Canned Coconut Milk provide inadequate amounts of Omega 6 and Protein in 500 calories.