Comparing Nutrients in 500 calories Canned Flaked Sweetened Dried Coconut Meat VS Raw Coconut Cream

Weight per 500 calories

• Canned Flaked Sweetened Dried Coconut Meat: 113g
• Raw Coconut Cream: 152g

Canned Flaked Sweetened Dried Coconut Meat has 1.3 times more energy per 100g than Raw Coconut Cream. It has very high energy density when compared to other foods. Raw Coconut Cream having high energy density.

Discover which food has more nutrients per 500 calories - Canned Flaked Sweetened Dried Coconut Meat or Raw Coconut Cream?

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Raw Coconut Cream	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.8g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	99% 31.7g	146% 46.6g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	35.5% 46g	7.75% 10g	130g per day for Men 19-50 years
Sugars	NA	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	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	13.4% 5.08g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	6.75% 3.8g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	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	2.82% 0.034mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.15% 0.34mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	1.98% 7.9μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Flaked Sweetened Dried Coconut Meat	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.67% 16.7mg	1000mg per day for Men 19-50 years
Copper	38.6% 0.35mg	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	26% 2.08mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	10% 42.4mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	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	16.6% 116mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	10.8% 366mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	0.4% 6.06mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	13.2% 1.45mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	2.2% 81.7g	3700g per day for Men 19-50 years

Canned Flaked Sweetened Dried Coconut Meat VS Raw Coconut Cream Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Flaked Sweetened Dried Coconut Meat or Raw Coconut Cream?

Lets compare vitamin content per 500 calories of Canned Flaked Sweetened Dried Coconut Meat vs Raw Coconut Cream:

• 500 calories of Canned Flaked Sweetened Dried Coconut Meat have 1.8 times more Vitamin B5 and 3.8 times more Vitamin B6 than Raw Coconut Cream.
• 500 calories of Raw Coconut Cream have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Flaked Sweetened Dried Coconut Meat vs Raw Coconut Cream:

• 500 calories of Canned Flaked Sweetened Dried Coconut Meat have 1.3 times more Magnesium, 1.2 times more Manganese and 1.2 times more Zinc than Raw Coconut Cream.
• While 500 kcal of Raw Coconut Cream contain 1.6 times more Copper, 1.7 times more Iron, 1.6 times more Phosphorus and 1.3 times more Potassium than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Coconut Cream lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Flaked Sweetened Dried Coconut Meat have 4.6 times more Carbohydrate and 1.5 times more Fiber than Raw Coconut Cream.
• While 500 kcal of Raw Coconut Cream contain 1.5 times more Fat and 1.5 times more Saturated Fat than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Raw Coconut Cream offer comparable quantities of Energy per 500 calories.
• 500 calories of Raw Coconut Cream provide inadequate amounts of Carbohydrate and Fiber
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Coconut Cream provide inadequate amounts of Omega 6 and Protein in 500 calories.