Comparing Nutrients in 5 ounces Sweetened Coconut Flakes VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Sweetened Coconut Flakes	Coconut Milk	Recommended Dietary Allowance
Energy	22.3% 646kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	35% 33.8g	97g per day for Men 19-50 years
Saturated Fat	117% 37.4g	94% 30g	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	2.18% 0.37g	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	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	72% 52g	6.53% 4.73g	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	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 51.3g	NA	g per day for Men 19-50 years
Fiber	37% 14g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	7.92% 4.44g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	1.77% 0.021mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	6.73% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	3.6% 0.047mg	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	5.67% 22.7μg	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	0% 0mg	1.4% 0.21mg	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	Coconut Milk	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	42% 0.38mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	56.5% 1.3mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.59% 22g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Coconut Milk per 5 oz

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

Lets compare vitamin content per 5 ounces of Sweetened Coconut Flakes vs Coconut Milk:

• 5 oz of Raw Coconut Milk contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 5.3 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Coconut Milk provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Sweetened Coconut Flakes vs Coconut Milk:

• 5 ounces of Sweetened Coconut Flakes have 1.4 times more Magnesium, 1.4 times more Potassium, 2.6 times more Selenium and 19 times more Sodium than Coconut Milk.
• Both Sweetened Coconut Flakes and Coconut Milk contain similar levels of Copper, Iron, Manganese, Phosphorus and Zinc per five ounces.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Milk lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Coconut Flakes have 2 times more Energy, 1.2 times more Saturated Fat, 9.4 times more Carbohydrate, 11 times more Sugars, 4.5 times more Fiber and 1.4 times more Protein than Coconut Milk.
• Both Sweetened Coconut Flakes and Coconut Milk offer comparable quantities of Fat per five ounces.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Milk provide inadequate amounts of Omega 3 and Omega 6 in five ounces.