Comparing Nutrients in 5 ounces Canned Coconut Cream sweetened VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Coconut Cream sweetened	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.4% 506kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	68.5% 22g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	101% 73g	4.8% 3.5g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 73g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.96% 1.66g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.34% 0.054mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.16% 0.041mg	12.2% 0.16mg	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	4.96% 20μg	2.83% 11.3μg	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	3.15% 2.83mg	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	1.23% 0.18mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	16.2% 0.15mg	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	2.3% 0.18mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.16mg	27.7% 0.64mg	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	4.45% 31mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	1.1% 41g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Coconut Cream sweetened vs Canned Carrots with Liquids and Salt:

• Canned Coconut Cream sweetened has 1.5 times more Vitamin B2 and 1.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 11.1 times more Vitamin B3, 3.9 times more Vitamin B6, more Vitamin C, 5.6 times more Vitamin E and 98 times more Vitamin K than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Canned Coconut Cream sweetened as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Coconut Cream sweetened vs Canned Carrots with Liquids and Salt:

• Canned Coconut Cream sweetened has 2.3 times more Copper, 1.9 times more Magnesium, 1.8 times more Manganese, 13.8 times more Selenium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 7.8 times more Calcium, 4 times more Iron, 1.7 times more Potassium, 6.7 times more Sodium and 3.2 times more Water than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Coconut Cream sweetened has 15.5 times more Energy, 116.5 times more Fat, 618.9 times more Saturated Fat, 9.9 times more Carbohydrate, 20.9 times more Sugars and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 9 times more Fiber than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.