Comparing Nutrients in 100 grams Canned Coconut Cream sweetened VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Canned Coconut Cream sweetened	Dried Beechnuts	Recommended Dietary Allowance
Energy	12.3% 357kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	48.4% 15.5g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.2g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	71% 51.5g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 51.5g	NA	g per day for Men 19-50 years
Fiber	0.53% 0.2g	NA	38g per day for Men 19-50 years
Protein	2.1% 1.17g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.23% 0.029mg	52.6% 0.68mg	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	3.5% 14μg	28.3% 113μg	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	17.2% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.4% 4mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	74.4% 0.67mg	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	1.63% 0.13mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.82mg	58.3% 1.34mg	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	3.14% 22mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Canned Coconut Cream sweetened versus 100 g of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Coconut Cream sweetened vs Dried Beechnuts:

• 100 g of Dried Beechnuts contain 13.8 times more Vitamin B1, 9.3 times more Vitamin B2, 23.1 times more Vitamin B3, 5.7 times more Vitamin B5, 23.6 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin C than Canned Coconut Cream sweetened.
• 100 grams of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Canned Coconut Cream sweetened as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Canned Coconut Cream sweetened vs Dried Beechnuts:

• 100 grams of Canned Coconut Cream sweetened have more Magnesium, more Phosphorus and 1.7 times more Zinc than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 2.8 times more Copper, 18.9 times more Iron, 1.6 times more Manganese and 10.1 times more Potassium than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Dried Beechnuts contain similar levels of Sodium per 100 grams.
• 100 grams of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• 100 grams of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Canned Coconut Cream sweetened as well as Dried Beechnuts lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Coconut Cream sweetened have 2.7 times more Saturated Fat and 1.6 times more Carbohydrate than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.6 times more Energy, 3.1 times more Fat, more Omega 3, 115.7 times more Omega 6 and 5.3 times more Protein than Canned Coconut Cream sweetened.
• 100 grams of Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6