Comparing Nutrients in 5 ounces Raw Coconut Cream VS Canned Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Raw Coconut Cream	Canned Coconut Milk	Recommended Dietary Allowance
Energy	16% 468kcal	9.63% 279kcal	2900kcal per day for Men 19-50 years
Fat	50.7% 49g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	136% 43.6g	83.8% 27g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	1.94% 0.33g	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	3.06% 4g	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	8.2% 3.1g	NA	38g per day for Men 19-50 years
Protein	9.2% 5.15g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Canned Coconut Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	5.64% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	3.05% 0.04mg	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	8.15% 32.6μg	4.96% 20μg	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	1.57% 1.4mg	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

	Raw Coconut Cream	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	35% 0.32mg	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	40.4% 3.23mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	47.3% 1.1mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.06% 76.4g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Coconut Cream VS Canned Coconut Milk per 5 oz

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

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

• 5 ounces of Raw Coconut Cream have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Coconut Milk.
• 5 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Coconut Cream as well as Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Coconut Cream vs Canned Coconut Milk:

• 5 ounces of Raw Coconut Cream have 1.7 times more Copper, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Canned Coconut Milk.
• While 5 oz of Canned Coconut Milk contain 1.4 times more Iron and 1.6 times more Magnesium than Raw Coconut Cream.
• Both Raw Coconut Cream as well as Canned Coconut Milk lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Coconut Cream have 1.7 times more Energy, 1.6 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 6, 2.4 times more Carbohydrate and 1.8 times more Protein than Canned Coconut Milk.
• 5 ounces of Canned Coconut Milk provide inadequate amounts of Omega 6