Comparing Nutrients in 5 ounces Coconut VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Coconut	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	17.3% 502kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.5g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	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	3.05% 0.52g	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	16.6% 21.6g	58% 75.4g	130g per day for Men 19-50 years
Sugars	12% 8.83g	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	33.6% 12.8g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	2.96% 1.66g	56g per day for Men 19-50 years

Vitamins

	Coconut	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	7.8% 0.094mg	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	4.8% 0.77mg	0.34% 0.054mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	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	9.2% 37μg	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	5.2% 4.68mg	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	2.27% 0.34mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	2% 20mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	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	43% 3.44mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	23% 160mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	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	14% 1.56mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	1.1% 41g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Coconut have 3 times more Vitamin B1, 14.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain 2 times more Vitamin B2 than Raw Coconut Meat.
• 5 ounces of Coconut have insufficient amounts of Vitamin B2
• 5 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Coconut Meat as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Coconut have 1.8 times more Copper, 18.7 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 5.1 times more Phosphorus, 3.5 times more Potassium, 1.8 times more Selenium and 1.8 times more Zinc than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain 1.8 times more Sodium than Raw Coconut Meat.
• 5 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Raw 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 Coconut have 2.1 times more Fat, 1.9 times more Saturated Fat, 2.3 times more Omega 6, 45 times more Fiber and 2.8 times more Protein than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain 3.5 times more Carbohydrate and 8.3 times more Sugars than Raw Coconut Meat.
• Both Coconut and Canned Coconut Cream sweetened offer comparable quantities of Energy per five ounces.
• 5 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 and Fiber
• Both Raw Coconut Meat as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 in five ounces.