Comparing Nutrients in 100 grams Canned Coconut Milk VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Canned Coconut Milk	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	6.8% 197kcal	15.3% 443kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	88% 28g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.16% 2.8g	31.5% 41g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	12% 4.5g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Canned Flaked Sweetened Dried Coconut Meat	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	1.9% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.15% 0.028mg	18.2% 0.24mg	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	1.75% 7μg	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	1.1% 1mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	34.2% 0.31mg	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	41.3% 3.3mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	94% 2.17mg	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	13.7% 96mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	1.97% 73g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Canned Flaked Sweetened Dried Coconut Meat per 100 g

Compare the macro and micronutrient content in 100 g of Canned Coconut Milk versus 100 g of Canned Flaked Sweetened Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Coconut Milk vs Canned Flaked Sweetened Dried Coconut Meat:

• 100 grams of Canned Coconut Milk have 2.1 times more Vitamin B3 and 2 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• While 100 g of Canned Flaked Sweetened Dried Coconut Meat contain 1.4 times more Vitamin B1, 4.1 times more Vitamin B5 and 8.5 times more Vitamin B6 than Canned Coconut Milk.
• 100 grams of Canned Coconut Milk have insufficient amounts of Vitamin B1
• 100 grams of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Canned Coconut Milk as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Coconut Milk vs Canned Flaked Sweetened Dried Coconut Meat:

• 100 grams of Canned Coconut Milk have 1.8 times more Iron than Canned Flaked Sweetened Dried Coconut Meat.
• While 100 g of Canned Flaked Sweetened Dried Coconut Meat contain 1.4 times more Copper, 2.8 times more Manganese, 1.5 times more Potassium and 2.8 times more Zinc than Canned Coconut Milk.
• Both Canned Coconut Milk and Canned Flaked Sweetened Dried Coconut Meat contain similar levels of Magnesium and Phosphorus per 100 grams.
• Both Canned Coconut Milk as well as Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Canned Flaked Sweetened Dried Coconut Meat contain 2.2 times more Energy, 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6, 14.6 times more Carbohydrate and 1.7 times more Protein than Canned Coconut Milk.
• 100 grams of Canned Coconut Milk provide inadequate amounts of Omega 6