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

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Raw Coconut Cream	Recommended Dietary Allowance
Energy	21.7% 628kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	46.3% 45g	50.7% 49g	97g per day for Men 19-50 years
Saturated Fat	124% 40g	136% 43.6g	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	3.16% 0.54g	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	7.25% 9.43g	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	16.8% 6.38g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	8.48% 4.75g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	Raw Coconut Cream	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	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	5.12% 0.067mg	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	8.15% 32.6μg	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	4.4% 3.97mg	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

	Canned Flaked Sweetened Dried Coconut Meat	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	2% 20mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	59.5% 0.54mg	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	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	134% 3.08mg	80.4% 1.85mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.89% 33g	2.06% 76.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Flaked Sweetened Dried Coconut Meat versus 5 oz of Raw Coconut Cream 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 Raw Coconut Cream:

• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have 2.4 times more Vitamin B5 and 5 times more Vitamin B6 than Raw Coconut Cream.
• While 5 oz of Raw Coconut Cream contain 2.9 times more Vitamin B3, 3.3 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Raw Coconut Cream provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have 1.8 times more Magnesium, 1.7 times more Manganese and 1.7 times more Zinc than Raw Coconut Cream.
• Both Canned Flaked Sweetened Dried Coconut Meat and Raw Coconut Cream contain similar levels of Copper, Iron, Phosphorus and Potassium per five ounces.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Coconut Cream 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 1.3 times more Energy, 6.2 times more Carbohydrate and 2 times more Fiber than Raw Coconut Cream.
• Both Canned Flaked Sweetened Dried Coconut Meat and Raw Coconut Cream offer comparable quantities of Fat, Saturated Fat, Omega 6 and Protein per five ounces.