Comparing Nutrients in 5 ounces Sweetened Coconut Flakes VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	22.3% 646kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	117% 37.4g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	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	56.5% 73.5g	58% 75.4g	130g per day for Men 19-50 years
Sugars	72% 52g	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	0.02% 0.014g	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	% 0.75g	% 0g	g per day for Men 19-50 years
Sucrose	% 51.3g	% 73g	g per day for Men 19-50 years
Fiber	37% 14g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	7.92% 4.44g	2.96% 1.66g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	1.77% 0.021mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	0.34% 0.054mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	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	1.06% 4.25μg	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	0% 0mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	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	26.8% 2.14mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	20.2% 142mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	0.59% 22g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Canned Coconut Cream sweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweetened Coconut Flakes 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 Sweetened Coconut Flakes vs Canned Coconut Cream sweetened:

• 5 ounces of Sweetened Coconut Flakes have 18.3 times more Vitamin B3 than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain 2.7 times more Vitamin B2 and 4.7 times more Vitamin B9 than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B2 and Vitamin B9
• 5 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B3
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Sweetened Coconut Flakes vs Canned Coconut Cream sweetened:

• 5 ounces of Sweetened Coconut Flakes have 1.3 times more Copper, 11.6 times more Iron, 3 times more Magnesium, 4.5 times more Phosphorus, 3.6 times more Potassium, 2.9 times more Selenium and 7.9 times more Sodium than Canned Coconut Cream sweetened.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened contain similar levels of Manganese and Zinc per five ounces.
• 5 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Packaged Sweetened Coconut Meat Flakes 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 Sweetened Coconut Flakes have 1.3 times more Energy, 1.7 times more Fat, 1.7 times more Saturated Fat, 49.5 times more Fiber and 2.7 times more Protein than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain 1.4 times more Sugars than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6 in five ounces.