Comparing Nutrients in 100 grams Canned Coconut Cream sweetened VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Coconut	4%	80%	16%

Macro Nutrients

	Canned Coconut Cream sweetened	Coconut	Recommended Dietary Allowance
Energy	12.3% 357kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	34.5% 33.5g	97g per day for Men 19-50 years
Saturated Fat	48.4% 15.5g	93% 29.7g	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	0.94% 0.16g	2.15% 0.37g	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	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	71% 51.5g	8.6% 6.23g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	2.1% 1.17g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Coconut	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	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.23% 0.029mg	4.15% 0.054mg	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	6.5% 26μg	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	3.67% 3.3mg	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	0.87% 0.13mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Coconut	Recommended Dietary Allowance
Calcium	0.4% 4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	48.3% 0.44mg	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	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.82mg	65.2% 1.5mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.78% 29g	1.27% 47g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Canned Coconut Cream sweetened have 2 times more Vitamin B2 than Coconut.
• While 100 g of Raw Coconut Meat contain 3 times more Vitamin B1, 14.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 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
• 100 grams of Coconut have insufficient amounts of Vitamin B2
• Both Canned Coconut Cream sweetened as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

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

• 100 grams of Canned Coconut Cream sweetened have 1.8 times more Sodium than Coconut.
• While 100 g of Raw Coconut Meat contain 1.8 times more Copper, 18.7 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 5.1 times more Phosphorus, 3.5 times more Potassium, 1.8 times more Selenium and 1.8 times more Zinc than Canned Coconut Cream sweetened.
• 100 grams of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Canned Coconut Cream sweetened as well as Raw Coconut Meat lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Coconut Cream sweetened have 3.5 times more Carbohydrate and 8.3 times more Sugars than Coconut.
• While 100 g of Raw Coconut Meat contain 2.1 times more Fat, 1.9 times more Saturated Fat, 2.3 times more Omega 6, 45 times more Fiber and 2.8 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Coconut offer comparable quantities of Energy per 100 grams.
• 100 grams of Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 and Fiber
• Both Canned Coconut Cream sweetened as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in 100 grams.