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

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Coconut Milk	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	15.7% 456kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	33.4% 32.4g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	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	3.05% 0.52g	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	8.46% 11g	81.2% 106g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 102g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	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	4.3% 0.052mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.43% 1.5mg	0.47% 0.075mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	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	7.94% 31.8μg	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	6.17% 5.56mg	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	2% 0.3mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	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	40.7% 3.25mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	15.4% 522mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.63% 134g	1.55% 57.5g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Coconut Milk have 20 times more Vitamin B3 and more Vitamin C than Canned Coconut Cream sweetened.
• While 7 oz of Canned Coconut Cream sweetened contain more Vitamin B2 than Raw Coconut Milk.
• Both Coconut Milk and Canned Coconut Cream sweetened provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Coconut Milk have insufficient amounts of Vitamin B2
• 7 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Coconut Milk as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Coconut Milk have 12.6 times more Iron, 2.2 times more Magnesium, 4.5 times more Phosphorus and 2.6 times more Potassium than Canned Coconut Cream sweetened.
• While 7 oz of Canned Coconut Cream sweetened contain 2.4 times more Sodium than Raw Coconut Milk.
• Both Coconut Milk and Canned Coconut Cream sweetened contain similar levels of Copper, Manganese, Selenium and Zinc per seven ounces.
• 7 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Raw Coconut Milk 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 Coconut Milk have 1.5 times more Fat, 1.4 times more Saturated Fat, 11 times more Fiber and 2 times more Protein than Canned Coconut Cream sweetened.
• While 7 oz of Canned Coconut Cream sweetened contain 1.6 times more Energy, 9.6 times more Carbohydrate and 15.4 times more Sugars than Raw Coconut Milk.
• 7 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• Both Raw Coconut Milk as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.