Comparing Nutrients in 7 ounces Sweetened Coconut Flakes VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Sweetened Coconut Flakes	Coconut Milk	Recommended Dietary Allowance
Energy	31.2% 905kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.5g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	164% 52.4g	131% 42g	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	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	8.46% 11g	130g per day for Men 19-50 years
Sugars	101% 73g	9.14% 6.63g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	11% 6.2g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	4.3% 0.052mg	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	9.43% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	5.04% 0.065mg	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	7.94% 31.8μg	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	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	0% 0mg	2% 0.3mg	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	Coconut Milk	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	58.7% 0.53mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	79% 1.8mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	15.4% 522mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	3.63% 134g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Coconut Milk contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B5, 5.3 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Coconut Milk provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Sweetened Coconut Flakes have 1.4 times more Magnesium, 1.4 times more Potassium, 2.6 times more Selenium and 19 times more Sodium than Coconut Milk.
• Both Sweetened Coconut Flakes and Coconut Milk contain similar levels of Copper, Iron, Manganese, Phosphorus and Zinc per seven ounces.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw 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 times more Energy, 1.2 times more Saturated Fat, 9.4 times more Carbohydrate, 11 times more Sugars, 4.5 times more Fiber and 1.4 times more Protein than Coconut Milk.
• Both Sweetened Coconut Flakes and Coconut Milk offer comparable quantities of Fat per seven ounces.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Coconut Milk provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.