Comparing Nutrients in 300 calories Creamed Dried Coconut MeatVS Frozen Coconut Milk

Weight per 300 calories

Creamed Dried Coconut Meat

44g

Frozen Coconut Milk

149g

Creamed Dried Coconut Meat has 3.4 times more energy per 100g than Frozen Coconut Milk. It has very high energy density when compared to other foods. Frozen Coconut Milk having above average energy density.

Which food has more nutrients per 300 calories - Creamed Dried Coconut Meat or Frozen Coconut Milk?

Macros Ratio

Protein Fat Carbs

Creamed Dried Coconut Meat

85%

12%

Frozen Coconut Milk

87%

10%

300 kcal ▼

Macro Nutrients

Creamed Dried Coconut Meatvs Frozen Coconut Milk

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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31.2%30.3g

Fat

32%31g

30.3 gvs31 g

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

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84%27g

Saturated Fat

85.6%27.4g

27 gvs27.4 g

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

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Omega 3

NA gvsNA g

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

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1.95%0.33g

Omega 6

2%0.34g

0.33 gvs0.34 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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7.26%9.44g

Carbohydrate

6.37%8.3g

9.44 gvs8.3 g

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

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Sugars

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

NA gvsNA 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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Fiber

NA gvsNA g

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

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4.15%2.32g

Protein

4.27%2.4g

2.32 gvs2.4 g

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

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Vitamins

Creamed Dried Coconut Meatvs Frozen 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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2.23%0.027mg

Vitamin B1

2.85%0.034mg

Thiamine

0.027 mgvs0.034 mg

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

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3.4%0.044mg

Vitamin B2

0%0mg

Riboflavin

0.044 mgvs0 mg

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

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1.67%0.27mg

Vitamin B3

6.23%1mg

Niacin, nicotinic acid, niacinamide

0.27 mgvs1 mg

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

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7.1%0.36mg

Vitamin B5

4.8%0.24mg

Pantothenic acid

0.36 mgvs0.24 mg

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

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10.3%0.13mg

Vitamin B6

3.43%0.045mg

Pyridoxine

0.13 mgvs0.045 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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0.99%3.95μg

Vitamin B9

5.2%20.8μg

Folates and Folic Acid

3.95 μgvs20.8 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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0.73%0.66mg

Vitamin C

1.8%1.63mg

Ascorbic acid

0.66 mgvs1.63 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Creamed Dried Coconut Meatvs Frozen Coconut Milk

1.14%11.4mg

Calcium

0.59%5.94mg

11.4 mgvs5.94 mg

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

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39.3%0.35mg

Copper

38.8%0.35mg

0.35 mgvs0.35 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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18.4%1.47mg

Iron

15%1.2mg

1.47 mgvs1.2 mg

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

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9.6%40.4mg

Magnesium

11.3%47.5mg

40.4 mgvs47.5 mg

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

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53%1.22mg

Manganese

52.2%1.2mg

1.22 mgvs1.2 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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13%92mg

Phosphorus

12.5%87.6mg

92 mgvs87.6 mg

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

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7.1%242mg

Potassium

10%345mg

242 mgvs345 mg

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

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Selenium

NA μgvsNA μg

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

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1.1%16.2mg

Sodium

1.2%18mg

16.2 mgvs18 mg

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

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8.13%0.89mg

Zinc

7.97%0.88mg

0.89 mgvs0.88 mg

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

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0.02%0.73g

Water

2.87%106g

0.73 gvs106 g

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

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Lets compare vitamin content per 300 calories of Creamed Dried Coconut Meat vs Frozen Coconut Milk:

Creamed Dried Coconut Meat has more Vitamin B2, 1.5 times more Vitamin B5 and 3 times more Vitamin B6 than Frozen Coconut Milk.
While Frozen Coconut Milk contains 3.7 times more Vitamin B3 and 5.3 times more Vitamin B9 than Creamed Dried Coconut Meat.
Both Creamed Dried Coconut Meat as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Creamed Dried Coconut Meat vs Frozen Coconut Milk:

Creamed Dried Coconut Meat has 1.2 times more Iron than Frozen Coconut Milk.
While Frozen Coconut Milk contains 1.4 times more Potassium than Creamed Dried Coconut Meat.
Both Creamed Dried Coconut Meat and Frozen Coconut Milk have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.
Both Creamed Dried Coconut Meat as well as Frozen Coconut Milk have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Creamed Dried Coconut Meat and Frozen Coconut Milk have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 300 kcal.
Both Creamed Dried Coconut Meat as well as Frozen Coconut Milk have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Creamed Dried Coconut MeatVS Shredded Sweetened Dried Coconut MeatFrozen Coconut MilkVS Shredded Sweetened Dried Coconut Meat

Compare Foods

Comparing Nutrients in 300 calories Creamed Dried Coconut MeatVS Frozen Coconut Milk

Weight per 300 calories

Which food has more nutrients per 300 calories - Creamed Dried Coconut Meat or Frozen Coconut Milk?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: