Comparing Nutrients in 7 ounces Dried Coconut VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Dried Coconut	Raw Coconut Cream	Recommended Dietary Allowance
Energy	45% 1310kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	355% 114g	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	8.24% 1.4g	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	36% 47g	10% 13g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	85% 32.3g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	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	9.92% 0.12mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.48% 1.2mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	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	4.47% 18μg	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	3.3% 2.98mg	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	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	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	82.4% 6.6mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	237% 5.45mg	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	58.4% 409mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	31.7% 1078mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	66.8% 36.7μg	NA	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Raw Coconut Cream per 7 oz

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

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

• 7 ounces of Dried Coconut have 2 times more Vitamin B1, more Vitamin B2, 3.1 times more Vitamin B5 and 6.4 times more Vitamin B6 than Raw Coconut Cream.
• While 7 oz of Raw Coconut Cream contain 1.5 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.9 times more Vitamin C than Dried Coconut Meat.
• 7 ounces of Dried Coconut have insufficient amounts of Vitamin C
• 7 ounces of Raw Coconut Cream have insufficient amounts of Vitamin B2
• Both Dried Coconut Meat as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Coconut vs Raw Coconut Cream:

• 7 ounces of Dried Coconut have 2.4 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 9.3 times more Sodium and 2.1 times more Zinc than Raw Coconut Cream.
• 7 ounces of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Coconut have 2 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 6, 3.6 times more Carbohydrate, 7.4 times more Fiber and 1.9 times more Protein than Raw Coconut Cream.
• Both Dried Coconut Meat as well as Raw Coconut Cream provide inadequate amounts of Omega 3 in seven ounces.