Comparing Nutrients in 7 ounces Sweetened Coconut Flakes VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	31.2% 905kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.5g	33.4% 32.4g	97g per day for Men 19-50 years
Saturated Fat	164% 52.4g	96% 30.7g	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	2.6% 0.44g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	81.2% 106g	130g per day for Men 19-50 years
Sugars	101% 73g	141% 102g	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	0.027% 0.02g	0% 0g	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	% 1.05g	% 0g	g per day for Men 19-50 years
Sucrose	% 72g	% 102g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	11% 6.2g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	0.47% 0.075mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	4.43% 0.058mg	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	1.5% 5.95μg	6.95% 27.8μg	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	0% 0mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	52% 0.47mg	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	37.5% 3mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	70.3% 1.6mg	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	28.3% 198mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	1.55% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Canned Coconut Cream sweetened per 7 oz

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

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

• 7 ounces of Sweetened Coconut Flakes have 18.3 times more Vitamin B3 than Canned Coconut Cream sweetened.
• While 7 oz of Canned Coconut Cream sweetened contain 2.7 times more Vitamin B2 and 4.7 times more Vitamin B9 than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B2 and Vitamin B9
• 7 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B3
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Sweetened Coconut Flakes have 1.3 times more Copper, 11.6 times more Iron, 3 times more Magnesium, 4.5 times more Phosphorus, 3.6 times more Potassium, 2.9 times more Selenium and 7.9 times more Sodium than Canned Coconut Cream sweetened.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened contain similar levels of Manganese and Zinc per seven ounces.
• 7 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Coconut Flakes have 1.3 times more Energy, 1.7 times more Fat, 1.7 times more Saturated Fat, 49.5 times more Fiber and 2.7 times more Protein than Canned Coconut Cream sweetened.
• While 7 oz of Canned Coconut Cream sweetened contain 1.4 times more Sugars than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.