Comparing Nutrients in 7 ounces Canned Coconut Cream sweetened VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Canned Coconut Cream sweetened	Raw Coconut Cream	Recommended Dietary Allowance
Energy	24.4% 708kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	96% 30.7g	191% 61g	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	1.86% 0.32g	4.42% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	10% 13g	130g per day for Men 19-50 years
Sugars	141% 102g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 102g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.15% 2.32g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	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	3.64% 0.044mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.47% 0.075mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	7.17% 0.093mg	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	6.95% 27.8μg	11.4% 45.6μg	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	0% 0mg	6.17% 5.56mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	83.3% 0.75mg	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	3.22% 0.26mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	113% 2.6mg	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	6.24% 43.7mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Coconut Cream sweetened vs Raw Coconut Cream:

• Canned Coconut Cream sweetened has more Vitamin B2 than Raw Coconut Cream.
• While Raw Coconut Cream contains 1.4 times more Vitamin B1, 23.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Coconut Cream sweetened vs Raw Coconut Cream:

• Canned Coconut Cream sweetened has 9 times more Sodium than Raw Coconut Cream.
• While Raw Coconut Cream contains 2.8 times more Calcium, 1.6 times more Copper, 17.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 5.5 times more Phosphorus, 3.2 times more Potassium, 1.6 times more Zinc and 1.9 times more Water than Canned Coconut Cream sweetened.

Comparison of macro-nutrients per 7 ounces:

• Canned Coconut Cream sweetened has 8 times more Carbohydrate than Raw Coconut Cream.
• While Raw Coconut Cream contains 2.1 times more Fat, 2 times more Saturated Fat, 2.4 times more Omega 6, 11 times more Fiber and 3.1 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Raw Coconut Cream have similar amounts of Energy per 7 oz.
• Both Canned Coconut Cream sweetened as well as Raw Coconut Cream have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.