Comparing Nutrients in 7 ounces Sweetened Coconut Flakes VS Canned Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Sweetened Coconut Flakes	Canned Coconut Milk	Recommended Dietary Allowance
Energy	31.2% 905kcal	13.5% 391kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.5g	43.6% 42.3g	97g per day for Men 19-50 years
Saturated Fat	164% 52.4g	117% 37.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	4.3% 5.58g	130g per day for Men 19-50 years
Sugars	101% 73g	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	0.027% 0.02g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 72g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Canned Coconut Milk	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	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	4.27% 0.056mg	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	2.2% 2mg	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

	Sweetened Coconut Flakes	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	49% 0.44mg	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	66.3% 1.52mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Canned Coconut Milk per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Coconut Flakes versus 7 oz of Canned Coconut Milk 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 Milk:

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

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

• 7 ounces of Sweetened Coconut Flakes have 1.3 times more Copper, 1.2 times more Manganese, 1.6 times more Potassium, 21.9 times more Sodium and 1.3 times more Zinc than Canned Coconut Milk.
• While 7 oz of Canned Coconut Milk contain 2.2 times more Iron than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Coconut Milk contain similar levels of Magnesium and Phosphorus per seven ounces.
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Milk lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Coconut Flakes have 2.3 times more Energy, 1.3 times more Fat, 1.4 times more Saturated Fat, 18.5 times more Carbohydrate and 1.5 times more Protein than Canned Coconut Milk.
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Milk provide inadequate amounts of Omega 6 in seven ounces.