Comparing Nutrients in 5 ounces Coconut Water VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Coconut Water	Raw Coconut Cream	Recommended Dietary Allowance
Energy	0.93% 27kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	50.7% 49g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	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	0.017% 0.003g	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	4.05% 5.26g	7.25% 9.43g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	4.1% 1.56g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	3.54% 0.043mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.061mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	1.06% 4.25μg	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	3.78% 3.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	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	5.14% 0.41mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	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	4.05% 28.3mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.64% 135g	2.06% 76.4g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Coconut Water have more Vitamin B2 than Raw Coconut Cream.
• While 5 oz of Raw Coconut Cream contain 11.1 times more Vitamin B3, 6.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.7 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Raw Coconut Cream provide similar amounts of Vitamin B1 and Vitamin C per five ounces.
• 5 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 5 ounces of Raw Coconut Cream have insufficient amounts of Vitamin B2
• Both Coconut Water (liquid From Coconuts) as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Coconut Water vs Raw Coconut Cream:

• 5 ounces of Coconut Water have 2.2 times more Calcium, 26.3 times more Sodium and 1.8 times more Water than Raw Coconut Cream.
• While 5 oz of Raw Coconut Cream contain 9.5 times more Copper, 7.9 times more Iron, 9.2 times more Manganese, 6.1 times more Phosphorus, 1.3 times more Potassium and 9.6 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Raw Coconut Cream contain similar levels of Magnesium per five ounces.
• 5 ounces of Coconut Water lack sufficient amounts of Zinc
• 5 ounces of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Coconut Cream contain 17.4 times more Energy, 173.4 times more Fat, 174.7 times more Saturated Fat, 189.5 times more Omega 6, 1.8 times more Carbohydrate, 2 times more Fiber and 5 times more Protein than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water provide inadequate amounts of Energy, Omega 6 and Protein
• Both Coconut Water (liquid From Coconuts) as well as Raw Coconut Cream provide inadequate amounts of Omega 3 in five ounces.