Comparing Nutrients in 5 ounces Raw Coconut Cream VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Carrots	8%	5%	87%

Macro Nutrients

	Raw Coconut Cream	Carrots	Recommended Dietary Allowance
Energy	16% 468kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	50.7% 49g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	136% 43.6g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.25% 9.43g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.2% 5.15g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.15% 32.6μg	6.73% 27μg	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	4.4% 3.97mg	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Carrots	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	40.4% 3.23mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	8.8% 0.2mg	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	24.7% 173mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.06% 76.4g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raw Coconut Cream vs Carrots:

• Raw Coconut Cream has 1.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.2 times more Vitamin B1, more Vitamin B2, 2.9 times more Vitamin B6 and 2.1 times more Vitamin C than Raw Coconut Cream.
• Both Raw Coconut Cream and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Raw Coconut Cream as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw Coconut Cream vs Carrots:

• Raw Coconut Cream has 8.4 times more Copper, 7.6 times more Iron, 2.3 times more Magnesium, 9.1 times more Manganese, 3.5 times more Phosphorus and 4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3 times more Calcium, 17.3 times more Sodium and 1.6 times more Water than Raw Coconut Cream.
• Both Raw Coconut Cream and Raw Carrots have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Coconut Cream has 8 times more Energy, 144.5 times more Fat, 961 times more Saturated Fat, 3.8 times more Omega 6 and 3.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Carbohydrate and 1.3 times more Fiber than Raw Coconut Cream.
• Both Raw Coconut Cream as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.