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

Weight per 500 calories

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

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	146% 46.6g	67.7% 21.7g	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	3.38% 0.57g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.75% 10g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	NA	99% 72g	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	% 72g	g per day for Men 19-50 years
Fiber	8.77% 3.33g	0.74% 0.28g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	2.93% 1.64g	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	3.8% 0.045mg	2.57% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	0.33% 0.053mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	4.57% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.48% 0.071mg	3.12% 0.041mg	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	8.7% 35μg	4.9% 19.6μg	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	4.7% 4.24mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.