Comparing Nutrients in 5 ounces Canned Coconut Cream sweetened VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Canned Coconut Cream sweetened	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.4% 506kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	68.5% 22g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	153% 26g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	101% 73g	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	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	NA	38g per day for Men 19-50 years
Protein	2.96% 1.66g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.34% 0.054mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.16% 0.041mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.23% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.16mg	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	NA	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Coconut Cream sweetened versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Coconut Cream sweetened vs Dried Beechnuts:

• 5 oz of Dried Beechnuts contain 13.8 times more Vitamin B1, 9.3 times more Vitamin B2, 23.1 times more Vitamin B3, 5.7 times more Vitamin B5, 23.6 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin C than Canned Coconut Cream sweetened.
• 5 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Canned Coconut Cream sweetened as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Coconut Cream sweetened vs Dried Beechnuts:

• 5 ounces of Canned Coconut Cream sweetened have more Magnesium, more Phosphorus and 1.7 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.8 times more Copper, 18.9 times more Iron, 1.6 times more Manganese and 10.1 times more Potassium than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Dried Beechnuts contain similar levels of Sodium per five ounces.
• 5 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Canned Coconut Cream sweetened as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Coconut Cream sweetened have 2.7 times more Saturated Fat and 1.6 times more Carbohydrate than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Energy, 3.1 times more Fat, more Omega 3, 115.7 times more Omega 6 and 5.3 times more Protein than Canned Coconut Cream sweetened.
• 5 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6