Comparing Nutrients in 7 ounces Canned Coconut Milk VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Canned Coconut Milk	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	13.5% 391kcal	30.3% 879kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	117% 37.5g	174% 55.8g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	4.05% 0.69g	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	62.4% 81g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	7.16% 4g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Canned Flaked Sweetened Dried Coconut Meat	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	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	36% 0.47mg	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	3.47% 14μg	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	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	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	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	68% 0.61mg	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	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	187% 4.3mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	3.9% 145g	1.25% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Canned Flaked Sweetened Dried Coconut Meat per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Coconut Milk versus 7 oz of Canned Flaked Sweetened Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Coconut Milk vs Canned Flaked Sweetened Dried Coconut Meat:

• 7 ounces of Canned Coconut Milk have 2.1 times more Vitamin B3 and 2 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• While 7 oz of Canned Flaked Sweetened Dried Coconut Meat contain 1.4 times more Vitamin B1, 4.1 times more Vitamin B5 and 8.5 times more Vitamin B6 than Canned Coconut Milk.
• 7 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B1
• 7 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Canned Coconut Milk as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Coconut Milk vs Canned Flaked Sweetened Dried Coconut Meat:

• 7 ounces of Canned Coconut Milk have 1.8 times more Iron than Canned Flaked Sweetened Dried Coconut Meat.
• While 7 oz of Canned Flaked Sweetened Dried Coconut Meat contain 1.4 times more Copper, 2.8 times more Manganese, 1.5 times more Potassium and 2.8 times more Zinc than Canned Coconut Milk.
• Both Canned Coconut Milk and Canned Flaked Sweetened Dried Coconut Meat contain similar levels of Magnesium and Phosphorus per seven ounces.
• Both Canned Coconut Milk as well as Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Flaked Sweetened Dried Coconut Meat contain 2.2 times more Energy, 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6, 14.6 times more Carbohydrate and 1.7 times more Protein than Canned Coconut Milk.
• 7 ounces of Canned Coconut Milk provide inadequate amounts of Omega 6