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

Weight per 500 calories

• Dried Coconut: 75.8g
• Canned Coconut Cream sweetened: 140g

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

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

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Dried Coconut	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	135% 43.3g	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	3.15% 0.53g	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	13.8% 18g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	7.7% 5.57g	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	32.5% 12.3g	0.74% 0.28g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	2.93% 1.64g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	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	5.83% 0.076mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	0.33% 0.053mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	4.57% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	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	1.7% 6.8μg	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	1.26% 1.14mg	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	2.22% 0.33mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.23μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	0.56% 5.6mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	31.4% 2.5mg	2.28% 0.18mg	8mg per day for Men 19-50 years
Magnesium	16.2% 68mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	22.3% 156mg	4.4% 31mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	4.16% 141mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	3.36% 50.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.52mg	7.64% 0.84mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	1.1% 40.6g	3700g per day for Men 19-50 years

Dried Coconut VS Canned Coconut Cream Sweetened Nutrients Per 500 Kcal

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

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

• 500 calories of Dried Coconut have 2.7 times more Vitamin B5 and 5.6 times more Vitamin B6 than Canned Coconut Cream sweetened.
• 500 calories of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Dried Coconut Meat as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Dried Coconut have 1.8 times more Copper, 13.8 times more Iron, 2.9 times more Magnesium, 1.8 times more Manganese, 5.1 times more Phosphorus, 2.9 times more Potassium, 1.8 times more Selenium and 1.8 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 Dried Coconut Meat as well as Canned Coconut Cream sweetened lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Coconut have 2.1 times more Fat, 2 times more Saturated Fat and 44.1 times more Fiber than Canned Coconut Cream sweetened.
• While 500 kcal of Canned Coconut Cream sweetened contain 4.2 times more Carbohydrate and 13 times more Sugars than Dried Coconut Meat.
• Both Dried Coconut and Canned Coconut Cream sweetened offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• Both Dried Coconut Meat as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.