Comparing Nutrients in 100 grams Raw Coconut Cream VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Raw Coconut Cream	Coconut Milk	Recommended Dietary Allowance
Energy	11.4% 330kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	35.8% 34.7g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	96% 30.8g	66% 21g	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	2.23% 0.38g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.65g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	NA	4.6% 3.34g	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	5.8% 2.2g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Coconut Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.17% 0.026mg	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	5.56% 0.89mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	2.54% 0.033mg	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	5.75% 23μg	4% 16μg	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	3.1% 2.8mg	3.1% 2.8mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Coconut Milk	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	29.6% 0.27mg	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	28.5% 2.28mg	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	40% 0.92mg	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	17.4% 122mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	7.74% 263mg	3400mg per day for Men 19-50 years
Selenium	NA	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	8.73% 0.96mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.83% 67.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raw Coconut Cream vs Coconut Milk:

• Raw Coconut Cream has 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Coconut Milk.
• Both Raw Coconut Cream and Raw Coconut Milk have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 100 g.
• Both Raw Coconut Cream as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Raw Coconut Cream vs Coconut Milk:

• Raw Coconut Cream has 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Manganese, 1.2 times more Phosphorus, 1.2 times more Potassium and 1.4 times more Zinc than Raw Coconut Milk.
• While Raw Coconut Milk contains 1.5 times more Calcium, 1.3 times more Magnesium, 3.8 times more Sodium and 1.3 times more Water than Raw Coconut Cream.

Comparison of macro-nutrients per 100 grams:

• Raw Coconut Cream has 1.4 times more Energy, 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6, 1.2 times more Carbohydrate and 1.6 times more Protein than Raw Coconut Milk.
• Both Raw Coconut Cream and Raw Coconut Milk have similar amounts of Fiber per 100 g.
• Both Raw Coconut Cream as well as Raw Coconut Milk have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.