Comparing Nutrients in 500 calories Raw Coconut Cream VS Coconut

Weight per 500 calories

• Raw Coconut Cream: 152g
• Coconut: 141g

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

Discover which food has more nutrients per 500 calories - Raw Coconut Cream or Coconut?

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Coconut	4%	80%	16%

Macro Nutrients

	Raw Coconut Cream	Coconut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	146% 46.6g	131% 42g	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	3.04% 0.52g	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	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	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	8.77% 3.33g	33.5% 12.7g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Coconut	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	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.17% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	8.47% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.48% 0.071mg	5.87% 0.076mg	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	9.2% 36.7μg	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	5.18% 4.66mg	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	2.26% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Coconut	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	1.98% 19.8mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	68.3% 0.61mg	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	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	10% 42.4mg	10.8% 45mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	92% 2.1mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	14.8% 503mg	3400mg per day for Men 19-50 years
Selenium	NA	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 6.06mg	1.9% 28.2mg	1500mg per day for Men 19-50 years
Zinc	13.2% 1.45mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	2.2% 81.7g	1.8% 66.4g	3700g per day for Men 19-50 years

Raw Coconut Cream VS Coconut Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raw Coconut Cream or Coconut?

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

• Both Raw Coconut Cream and Raw Coconut Meat have similar amounts of vitamins per 500 kcal
• Both Raw Coconut Cream as well as Raw Coconut Meat 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 500 calories.

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

• Both Raw Coconut Cream and Raw Coconut Meat have similar amounts of minerals per 500 kcal
• Both Raw Coconut Cream and Coconut contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 calories.
• Both Raw Coconut Cream as well as Raw Coconut Meat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Coconut Meat contain 2.1 times more Carbohydrate and 3.8 times more Fiber than Raw Coconut Cream.
• Both Raw Coconut Cream and Coconut offer comparable quantities of Energy, Fat and Saturated Fat per 500 calories.
• 500 calories of Raw Coconut Cream provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Coconut Cream as well as Raw Coconut Meat provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.