Comparing Nutrients in 500 calories Sweetened Coconut Flakes VS Canned Coconut Cream sweetened

Weight per 500 calories

• Sweetened Coconut Flakes: 110g
• Canned Coconut Cream sweetened: 140g

Sweetened Coconut Flakes have 1.3 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 - Sweetened Coconut Flakes or Canned Coconut Cream sweetened?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.7g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	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	1.43% 0.24g	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	43.7% 57g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	55.6% 40.3g	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	0.015% 0.011g	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	% 0.58g	% 0g	g per day for Men 19-50 years
Sucrose	% 39.7g	% 72g	g per day for Men 19-50 years
Fiber	28.6% 11g	0.74% 0.28g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	2.93% 1.64g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	1.37% 0.016mg	2.57% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.27% 0.016mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.78% 0.76mg	0.33% 0.053mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.07% 0.15mg	4.57% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.53% 0.033mg	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	0.82% 3.3μg	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	0% 0mg	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	0% 0mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.56% 5.6mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	20.7% 1.66mg	2.28% 0.18mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	15.7% 110mg	4.4% 31mg	700mg per day for Men 19-50 years
Potassium	11.6% 396mg	4.16% 141mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	3.36% 50.4mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	7.64% 0.84mg	11mg per day for Men 19-50 years
Water	0.46% 17g	1.1% 40.6g	3700g per day for Men 19-50 years

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

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

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

• Both Packaged Sweetened Coconut Meat Flakes and Canned Coconut Cream sweetened have similar amounts of vitamins per 500 kcal
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Sweetened Coconut Flakes have 9.1 times more Iron, 2.3 times more Magnesium, 3.6 times more Phosphorus, 2.8 times more Potassium, 2.3 times more Selenium and 6.2 times more Sodium than Canned Coconut Cream sweetened.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Canned Coconut Cream sweetened lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Coconut Flakes have 1.3 times more Fat, 1.3 times more Saturated Fat and 38.8 times more Fiber than Canned Coconut Cream sweetened.
• While 500 kcal of Canned Coconut Cream sweetened contain 1.3 times more Carbohydrate and 1.8 times more Sugars than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes 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 Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.