Comparing Nutrients in 100 grams Sweetened Coconut Flakes VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	15.7% 456kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	82.5% 26.4g	48.4% 15.5g	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	1.3% 0.22g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	41% 53.2g	130g per day for Men 19-50 years
Sugars	50.7% 36.8g	71% 51.5g	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	0.014% 0.01g	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	% 0.53g	% 0g	g per day for Men 19-50 years
Sucrose	% 36.2g	% 51.5g	g per day for Men 19-50 years
Fiber	26% 9.9g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	1.25% 0.015mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	0.24% 0.038mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	2.23% 0.029mg	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	0.75% 3μg	3.5% 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	0% 0mg	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	0% 0mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	26.2% 0.24mg	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	19% 1.5mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	35.4% 0.82mg	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	14.3% 100mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	29.3% 16μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	19% 285mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.78% 29g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Sweetened Coconut Flakes have 18.3 times more Vitamin B3 than Canned Coconut Cream sweetened.
• While 100 g of Canned Coconut Cream sweetened contain 2.7 times more Vitamin B2 and 4.7 times more Vitamin B9 than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Sweetened Coconut Flakes have insufficient amounts of Vitamin B2 and Vitamin B9
• 100 grams of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B3
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 grams.

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

• 100 grams of Sweetened Coconut Flakes have 1.3 times more Copper, 11.6 times more Iron, 3 times more Magnesium, 4.5 times more Phosphorus, 3.6 times more Potassium, 2.9 times more Selenium and 7.9 times more Sodium than Canned Coconut Cream sweetened.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened contain similar levels of Manganese and Zinc per 100 grams.
• 100 grams of Canned Coconut Cream sweetened lack sufficient amounts of Iron
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sweetened Coconut Flakes have 1.3 times more Energy, 1.7 times more Fat, 1.7 times more Saturated Fat, 49.5 times more Fiber and 2.7 times more Protein than Canned Coconut Cream sweetened.
• While 100 g of Canned Coconut Cream sweetened contain 1.4 times more Sugars than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Coconut Cream sweetened offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.