Comparing Nutrients in 100 grams Coconut Milk VS Raw Coconut Cream

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

Nutrient Comparison: Coconut Milk VS Raw Coconut Cream per 100 g

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

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

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

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

• 100 grams of Coconut Milk have 1.3 times more Magnesium than Raw Coconut Cream.
• While 100 g of Raw Coconut Cream contain 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Manganese and 1.4 times more Zinc than Raw Coconut Milk.
• Both Coconut Milk and Raw Coconut Cream contain similar levels of Phosphorus and Potassium per 100 grams.
• Both Raw Coconut Milk as well as Raw Coconut Cream lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Coconut Cream contain 1.4 times more Energy, 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6 and 1.6 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Raw Coconut Cream offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Coconut Milk provide inadequate amounts of Omega 6
• Both Raw Coconut Milk as well as Raw Coconut Cream provide inadequate amounts of Omega 3 in 100 grams.