Comparing Nutrients in 7 ounces Canned Coconut Milk VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Canned Coconut Milk	Raw Coconut Cream	Recommended Dietary Allowance
Energy	13.5% 391kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	117% 37.5g	191% 61g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	4.3% 5.58g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	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	NA	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.16% 4g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	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	3.64% 0.044mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	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	6.95% 27.8μg	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	2.2% 2mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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% 6.55mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	27.2% 191mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	3.9% 145g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Raw Coconut Cream per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Coconut Milk 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 Canned Coconut Milk vs Raw Coconut Cream:

• 7 oz of Raw Coconut Cream contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Coconut Milk.
• 7 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin C
• Both Canned Coconut Milk as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Coconut Milk vs Raw Coconut Cream:

• 7 ounces of Canned Coconut Milk have 1.4 times more Iron and 1.6 times more Magnesium than Raw Coconut Cream.
• While 7 oz of Raw Coconut Cream contain 1.7 times more Copper, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Raw Coconut Cream lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Coconut Cream contain 1.7 times more Energy, 1.6 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 6, 2.4 times more Carbohydrate and 1.8 times more Protein than Canned Coconut Milk.
• 7 ounces of Canned Coconut Milk provide inadequate amounts of Omega 6