Comparing Nutrients in 5 ounces Canned Coconut Milk VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Canned Coconut Milk	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	9.63% 279kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.2g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	83.8% 27g	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	1.94% 0.33g	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	3.06% 4g	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	NA	0.75% 0.28g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	2.96% 1.66g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	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	2.6% 0.031mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	0.34% 0.054mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	4.96% 20μg	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	1.57% 1.4mg	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 Coconut Milk	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	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	58.5% 4.68mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	19.4% 136mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	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	1.23% 18.4mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	2.8% 103g	1.1% 41g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Coconut Milk have 16.8 times more Vitamin B3 than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain more Vitamin B2 than Canned Coconut Milk.
• Both Canned Coconut Milk and Canned Coconut Cream sweetened provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B2
• 5 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B3
• Both Canned Coconut Milk as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Canned Coconut Milk have 25.4 times more Iron, 2.7 times more Magnesium, 4.4 times more Phosphorus and 2.2 times more Potassium than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain 2.8 times more Sodium than Canned Coconut Milk.
• Both Canned Coconut Milk and Canned Coconut Cream sweetened contain similar levels of Copper, Manganese and Zinc per five ounces.
• 5 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Canned Coconut Milk 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 Coconut Milk have 1.3 times more Fat, 1.2 times more Saturated Fat and 1.7 times more Protein than Canned Coconut Cream sweetened.
• While 5 oz of Canned Coconut Cream sweetened contain 1.8 times more Energy and 18.9 times more Carbohydrate than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 in five ounces.