Comparing Nutrients in 100 grams Coconut Water VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Coconut Water	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	0.66% 19kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	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	0.012% 0.002g	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	2.85% 3.7g	41% 53.2g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 51.5g	g per day for Men 19-50 years
Fiber	2.9% 1.1g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	2.5% 0.03mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.08mg	0.24% 0.038mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.86% 0.043mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	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	2.67% 2.4mg	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

	Coconut Water	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	4.44% 0.04mg	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	3.63% 0.29mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	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	2.86% 20mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.78% 29g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Coconut Water 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 Coconut Water vs Canned Coconut Cream sweetened:

• 100 grams of Coconut Water have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2 and more Vitamin C than Canned Coconut Cream sweetened.
• While 100 g of Canned Coconut Cream sweetened contain 3.8 times more Vitamin B5 and 4.7 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Canned Coconut Cream sweetened provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Coconut Water have insufficient amounts of Vitamin B5 and Vitamin B9
• 100 grams of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1 and Vitamin C
• Both Coconut Water (liquid From Coconuts) as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

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

• 100 grams of Coconut Water have 6 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 2.5 times more Potassium, 2.9 times more Sodium and 3.3 times more Water than Canned Coconut Cream sweetened.
• While 100 g of Canned Coconut Cream sweetened contain 5.9 times more Copper, 5.7 times more Manganese, 5.5 times more Selenium and 6 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Canned Coconut Cream sweetened contain similar levels of Phosphorus per 100 grams.
• 100 grams of Coconut Water lack sufficient amounts of Selenium and Zinc
• 100 grams of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 100 grams:

• 100 grams of Coconut Water have 5.5 times more Fiber than Canned Coconut Cream sweetened.
• While 100 g of Canned Coconut Cream sweetened contain 18.8 times more Energy, 81.6 times more Fat, 87.9 times more Saturated Fat, 14.3 times more Carbohydrate, 19.7 times more Sugars and 1.6 times more Protein than Coconut Water (liquid From Coconuts).
• 100 grams of Coconut Water provide inadequate amounts of Energy and Protein
• 100 grams of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• Both Coconut Water (liquid From Coconuts) as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.