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Comparing Nutrients in 100 calories Canned Coconut MilkVS Coconut Water

Weight per 100 calories

Canned Coconut Milk
50.8g
Coconut Water
526g

Canned Coconut Milk has 10.4 times more energy per 100g than Coconut Water. It has above average energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

Which food has more nutrients per 100 calories - Canned Coconut Milk or Coconut Water?

Macros Ratio

Protein Fat Carbs

Canned Coconut Milk
4%
91%
5%
Coconut Water
15%
9%
76%
100 kcal ▼

Macro Nutrients

Canned Coconut Milkvs Coconut Water
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11%11g
Fat
1.1%1.05g
11 gvs1.05 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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30%9.6g
Saturated Fat
2.9%0.93g
9.6 gvs0.93 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0%0g
NA gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.7%0.12g
Omega 6
0.062%0.011g
0.12 gvs0.011 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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1.1%1.43g
Carbohydrate
15%19.5g
1.43 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
19%13.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs13.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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NA
Fiber
15.2%5.8g
NA gvs5.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.83%1.03g
Protein
6.77%3.8g
1.03 gvs3.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Canned Coconut Milkvs Coconut Water
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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0.93%0.011mg
Vitamin B1
13%0.16mg
Thiamine
0.011 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg
Vitamin B2
23%0.3mg
Riboflavin
0 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.02%0.32mg
Vitamin B3
2.63%0.42mg
Niacin, nicotinic acid, niacinamide
0.32 mgvs0.42 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.55%0.078mg
Vitamin B5
4.53%0.23mg
Pantothenic acid
0.078 mgvs0.23 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.1%0.014mg
Vitamin B6
13%0.17mg
Pyridoxine
0.014 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.78%7.1μg
Vitamin B9
3.95%15.8μg
Folates and Folic Acid
7.1 μgvs15.8 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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0.56%0.51mg
Vitamin C
14%12.6mg
Ascorbic acid
0.51 mgvs12.6 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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NA
Vitamin E
0%0mg
Tocopherols and Tocotrienols
NA mgvs0 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Coconut Milkvs Coconut Water
0.91%9.14mg
Calcium
12.6%126mg
9.14 mgvs126 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12.6%0.11mg
Copper
23.4%0.21mg
0.11 mgvs0.21 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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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21%1.68mg
Iron
19%1.53mg
1.68 mgvs1.53 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.56%23.4mg
Magnesium
31.3%132mg
23.4 mgvs132 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17%0.39mg
Manganese
32.5%0.75mg
0.39 mgvs0.75 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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6.96%48.7mg
Phosphorus
15%105mg
48.7 mgvs105 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.3%112mg
Potassium
38.7%1316mg
112 mgvs1316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
9.57%5.26μg
NA μgvs5.26 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.44%6.6mg
Sodium
37%553mg
6.6 mgvs553 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.6%0.28mg
Zinc
4.8%0.53mg
0.28 mgvs0.53 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1%37g
Water
13.5%500g
37 gvs500 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Coconut Milk vs Coconut Water:
Comparing minerals per 100 calories for Canned Coconut Milk vs Coconut Water:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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