Comparing Nutrients in 7 ounces Canned Coconut Cream sweetened VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Canned Coconut Cream sweetened	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	24.4% 708kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	96% 30.7g	174% 55.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	4.05% 0.69g	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	62.4% 81g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.15% 2.32g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Canned Flaked Sweetened Dried Coconut Meat	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	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.47% 0.075mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	36% 0.47mg	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	3.47% 14μg	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	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	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	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	68% 0.61mg	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	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	187% 4.3mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	19% 643mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	1.25% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Canned Flaked Sweetened Dried Coconut Meat per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Coconut Cream sweetened versus 7 oz of Canned Flaked Sweetened Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Coconut Cream sweetened vs Canned Flaked Sweetened Dried Coconut Meat:

• 7 ounces of Canned Coconut Cream sweetened have 2 times more Vitamin B2 and 2 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• While 7 oz of Canned Flaked Sweetened Dried Coconut Meat contain 1.4 times more Vitamin B1, 3.9 times more Vitamin B5 and 8.2 times more Vitamin B6 than Canned Coconut Cream sweetened.
• 7 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1
• 7 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Canned Coconut Cream sweetened as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Coconut Cream sweetened vs Canned Flaked Sweetened Dried Coconut Meat:

• 7 ounces of Canned Coconut Cream sweetened have 1.8 times more Sodium than Canned Flaked Sweetened Dried Coconut Meat.
• While 7 oz of Canned Flaked Sweetened Dried Coconut Meat contain 1.3 times more Copper, 14.2 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 4.7 times more Phosphorus, 3.2 times more Potassium and 2.7 times more Zinc than Canned Coconut Cream sweetened.
• 7 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Canned Coconut Cream sweetened as well as Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Coconut Cream sweetened have 1.3 times more Carbohydrate than Canned Flaked Sweetened Dried Coconut Meat.
• While 7 oz of Canned Flaked Sweetened Dried Coconut Meat contain 1.9 times more Fat, 1.8 times more Saturated Fat, 2.2 times more Omega 6, 22.5 times more Fiber and 2.9 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Canned Flaked Sweetened Dried Coconut Meat offer comparable quantities of Energy per seven ounces.
• 7 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 and Fiber