Comparing Nutrients in 5 ounces Canned Flaked Sweetened Dried Coconut Meat VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	21.7% 628kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	46.3% 45g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	124% 40g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.6% 58g	58% 75.4g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 73g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	8.48% 4.75g	2.96% 1.66g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	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	3.54% 0.043mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	0.34% 0.054mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	3.16% 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	2.5% 9.92μg	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	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	NA	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Flaked Sweetened Dried Coconut Meat	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	2% 20mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	37% 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	32.6% 2.6mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	134% 3.08mg	50.2% 1.16mg	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	21% 146mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Flaked Sweetened Dried Coconut Meat VS Canned Coconut Cream sweetened per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Flaked Sweetened Dried Coconut Meat vs Canned Coconut Cream sweetened:

• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have 1.4 times more Vitamin B1, 3.9 times more Vitamin B5 and 8.2 times more Vitamin B6 than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain 2 times more Vitamin B2 and 2 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin B9
• 5 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Flaked Sweetened Dried Coconut Meat vs Canned Coconut Cream sweetened:

• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have 1.3 times more Copper, 14.2 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 4.7 times more Phosphorus, 3.2 times more Potassium and 2.7 times more Zinc than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain 1.8 times more Sodium than Canned Flaked Sweetened Dried Coconut Meat.
• 5 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Canned Coconut Cream sweetened lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have 1.2 times more Energy, 1.9 times more Fat, 1.8 times more Saturated Fat, 2.2 times more Omega 6, 22.5 times more Fiber and 2.9 times more Protein than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain 1.3 times more Carbohydrate than Canned Flaked Sweetened Dried Coconut Meat.
• 5 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 and Fiber