Comparing Nutrients in 5 ounces Raw Coconut CreamVS Coconut Milk

Macros Ratio

Protein Fat Carbs

Raw Coconut Cream

88%

Coconut Milk

87%

5 oz ▼

Macro Nutrients

Raw Coconut Creamvs Coconut Milk

16%468kcal

Energy

11.2%326kcal

468 kcalvs326 kcal

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

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50.7%49g

Fat

35%33.8g

49 gvs33.8 g

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

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136%43.6g

Saturated Fat

94%30g

43.6 gvs30 g

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

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0%0g

Omega 3

0%0g

0 gvs0 g

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

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3.16%0.54g

Omega 6

2.18%0.37g

0.54 gvs0.37 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

6.04%7.85g

9.43 gvs7.85 g

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

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Sugars

6.53%4.73g

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

NA gvs4.73 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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8.2%3.1g

Fiber

8.2%3.1g

3.1 gvs3.1 g

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

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9.2%5.15g

Protein

5.8%3.25g

5.15 gvs3.25 g

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

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Vitamins

Raw Coconut Creamvs Coconut Milk

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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3.54%0.043mg

Vitamin B1

3.07%0.037mg

Thiamine

0.043 mgvs0.037 mg

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

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0%0mg

Vitamin B2

0%0mg

Riboflavin

0 mgvs0 mg

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

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7.9%1.26mg

Vitamin B3

6.73%1.08mg

Niacin, nicotinic acid, niacinamide

1.26 mgvs1.08 mg

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

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7.4%0.37mg

Vitamin B5

5.2%0.26mg

Pantothenic acid

0.37 mgvs0.26 mg

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

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5.12%0.067mg

Vitamin B6

3.6%0.047mg

Pyridoxine

0.067 mgvs0.047 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

5.67%22.7μg

Folates and Folic Acid

32.6 μgvs22.7 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

4.4%3.97mg

Ascorbic acid

3.97 mgvs3.97 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

1.4%0.21mg

Tocopherols and Tocotrienols

NA mgvs0.21 mg

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

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Vitamin K

0.12%0.14μg

Phytomenadione or phylloquinone

NA μgvs0.14 μg

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

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Minerals

Raw Coconut Creamvs Coconut Milk

1.56%15.6mg

Calcium

2.27%22.7mg

15.6 mgvs22.7 mg

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

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59.5%0.54mg

Copper

42%0.38mg

0.54 mgvs0.38 mg

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

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Fluoride

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

NA μgvsNA μg

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

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40.4%3.23mg

Iron

29%2.32mg

3.23 mgvs2.32 mg

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

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9.45%39.7mg

Magnesium

12.5%52.4mg

39.7 mgvs52.4 mg

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

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80.4%1.85mg

Manganese

56.5%1.3mg

1.85 mgvs1.3 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

20.2%142mg

173 mgvs142 mg

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

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13.5%461mg

Potassium

11%373mg

461 mgvs373 mg

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

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Selenium

16%8.8μg

NA μgvs8.8 μg

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

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0.38%5.67mg

Sodium

1.4%21.3mg

5.67 mgvs21.3 mg

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

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12.4%1.36mg

Zinc

8.63%0.95mg

1.36 mgvs0.95 mg

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

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2.06%76.4g

Water

2.6%96g

76.4 gvs96 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 Coconut Milk:

Raw Coconut Cream has 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Coconut Milk.
Both Raw Coconut Cream and Raw Coconut Milk have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 5 oz.
Both Raw Coconut Cream as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw Coconut Cream vs Coconut Milk:

Raw Coconut Cream has 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Manganese, 1.2 times more Phosphorus, 1.2 times more Potassium and 1.4 times more Zinc than Raw Coconut Milk.
While Raw Coconut Milk contains 1.5 times more Calcium, 1.3 times more Magnesium, 3.8 times more Sodium and 1.3 times more Water than Raw Coconut Cream.

Comparison of macro-nutrients per 5 ounces:

Raw Coconut Cream has 1.4 times more Energy, 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6, 1.2 times more Carbohydrate and 1.6 times more Protein than Raw Coconut Milk.
Both Raw Coconut Cream and Raw Coconut Milk have similar amounts of Fiber per 5 oz.
Both Raw Coconut Cream as well as Raw Coconut Milk 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 sweetenedCoconut MilkVS Canned Coconut Cream sweetenedRaw Coconut CreamVS Canned Coconut MilkCoconut MilkVS Canned Coconut Milk

Compare Foods

Comparing Nutrients in 5 ounces Raw Coconut CreamVS Coconut Milk

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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