Comparing Nutrients in 5 ounces Coconut Milk VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Coconut Milk	Raw Coconut Cream	Recommended Dietary Allowance
Energy	11.2% 326kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	35% 33.8g	50.7% 49g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	136% 43.6g	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	2.18% 0.37g	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	6.04% 7.85g	7.25% 9.43g	130g per day for Men 19-50 years
Sugars	6.53% 4.73g	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	8.2% 3.1g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	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	3.07% 0.037mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.73% 1.08mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	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	5.67% 22.7μg	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	4.4% 3.97mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	29% 2.32mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	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	20.2% 142mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Raw Coconut Cream per 5 oz

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

• 5 oz of Raw Coconut Cream contain 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Coconut Milk.
• Both Coconut Milk and Raw Coconut Cream provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per five ounces.
• Both Raw Coconut Milk 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 Coconut Milk vs Raw Coconut Cream:

• 5 ounces of Coconut Milk have 1.3 times more Magnesium than Raw Coconut Cream.
• While 5 oz of Raw Coconut Cream contain 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Manganese and 1.4 times more Zinc than Raw Coconut Milk.
• Both Coconut Milk and Raw Coconut Cream contain similar levels of Phosphorus and Potassium per five ounces.
• Both Raw Coconut Milk as well as Raw Coconut Cream lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Coconut Cream contain 1.4 times more Energy, 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6 and 1.6 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Raw Coconut Cream offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Coconut Milk provide inadequate amounts of Omega 6
• Both Raw Coconut Milk as well as Raw Coconut Cream provide inadequate amounts of Omega 3 in five ounces.