Comparing Nutrients in 5 ounces Raw Coconut CreamVS Boiled Carrots

Macros Ratio

Protein Fat Carbs

Raw Coconut Cream

88%

Boiled Carrots

88%

5 oz ▼

Macro Nutrients

Raw Coconut Creamvs Boiled Carrots

16%468kcal

Energy

1.7%49.6kcal

468 kcalvs49.6 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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50.7%49g

Fat

0.26%0.26g

49 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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136%43.6g

Saturated Fat

0.13%0.043g

43.6 gvs0.043 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0.089%0.001g

0 gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.16%0.54g

Omega 6

0.73%0.12g

0.54 gvs0.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.25%9.43g

Carbohydrate

8.96%11.7g

9.43 gvs11.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

6.75%4.9g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs4.9 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.7%0.51g

≤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]

NA gvs0.51 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.57g

NA gvs0.57 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.83g

NA gvs3.83 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.2%3.1g

Fiber

11%4.25g

3.1 gvs4.25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.2%5.15g

Protein

1.92%1.08g

5.15 gvs1.08 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw Coconut Creamvs Boiled Carrots

0%0μg

Vitamin A

134%1208μg

RAE, retinol activity equivalents

0 μgvs1208 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.54%0.043mg

Vitamin B1

7.8%0.094mg

Thiamine

0.043 mgvs0.094 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg

Vitamin B2

4.8%0.062mg

Riboflavin

0 mgvs0.062 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.9%1.26mg

Vitamin B3

5.7%0.91mg

Niacin, nicotinic acid, niacinamide

1.26 mgvs0.91 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.4%0.37mg

Vitamin B5

6.58%0.33mg

Pantothenic acid

0.37 mgvs0.33 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.12%0.067mg

Vitamin B6

16.7%0.22mg

Pyridoxine

0.067 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.15%32.6μg

Vitamin B9

4.96%20μg

Folates and Folic Acid

32.6 μgvs20 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.4%3.97mg

Vitamin C

5.67%5.1mg

Ascorbic acid

3.97 mgvs5.1 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

9.73%1.46mg

Tocopherols and Tocotrienols

NA mgvs1.46 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

16%19.4μg

Phytomenadione or phylloquinone

NA μgvs19.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Coconut Creamvs Boiled Carrots

1.56%15.6mg

Calcium

4.25%42.5mg

15.6 mgvs42.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.5%0.54mg

Copper

2.68%0.024mg

0.54 mgvs0.024 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.7%67.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs67.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40.4%3.23mg

Iron

6.02%0.48mg

3.23 mgvs0.48 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg

Magnesium

3.37%14mg

39.7 mgvs14 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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80.4%1.85mg

Manganese

9.55%0.22mg

1.85 mgvs0.22 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24.7%173mg

Phosphorus

6.07%42.5mg

173 mgvs42.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.5%461mg

Potassium

9.8%333mg

461 mgvs333 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

1.8%0.99μg

NA μgvs0.99 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.38%5.67mg

Sodium

5.5%82.2mg

5.67 mgvs82.2 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.4%1.36mg

Zinc

2.58%0.28mg

1.36 mgvs0.28 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.06%76.4g

Water

3.45%128g

76.4 gvs128 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Raw Coconut Cream vs Boiled Carrots:

Raw Coconut Cream has 1.4 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain more Vitamin A, 2.2 times more Vitamin B1, more Vitamin B2, 3.3 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Coconut Cream.
Both Raw Coconut Cream and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 5 oz.
Both Raw Coconut Cream as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw Coconut Cream vs Boiled Carrots:

Raw Coconut Cream has 22.2 times more Copper, 6.7 times more Iron, 2.8 times more Magnesium, 8.4 times more Manganese, 4.1 times more Phosphorus, 1.4 times more Potassium and 4.8 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.7 times more Calcium, 14.5 times more Sodium and 1.7 times more Water than Raw Coconut Cream.

Comparison of macro-nutrients per 5 ounces:

Raw Coconut Cream has 9.4 times more Energy, 192.7 times more Fat, 1025.1 times more Saturated Fat, 4.4 times more Omega 6 and 4.8 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.4 times more Fiber than Raw Coconut Cream.
Both Raw Coconut Cream and Boiled and Drained Carrots have similar amounts of Carbohydrate per 5 oz.
Both Raw Coconut Cream as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Raw Coconut CreamVS Canned Coconut Cream sweetenedBoiled CarrotsVS Canned Coconut Cream sweetenedRaw Coconut CreamVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 5 ounces Raw Coconut CreamVS Boiled Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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