Comparing Nutrients in 300 calories Canned Coconut MilkVS Almonds

Weight per 300 calories

Canned Coconut Milk

152g

Almonds

51.8g

Almonds have 2.9 times more energy per unit of mass than Canned Coconut Milk, which is very high in comparison to other foods. Canned Coconut Milk having above average energy density.

Which food has more nutrients per 300 calories - Canned Coconut Milk or Almonds?

Macros Ratio

Protein Fat Carbs

Canned Coconut Milk

91%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Canned Coconut Milkvs Almonds

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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33.5%32.5g

Fat

26.7%26g

32.5 gvs26 g

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

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90%29g

Saturated Fat

6.16%1.97g

29 gvs1.97 g

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

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Omega 3

0.097%0.002g

NA gvs0.002 g

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

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2.1%0.35g

Omega 6

37.6%6.4g

0.35 gvs6.4 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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3.3%4.28g

Carbohydrate

8.6%11g

4.28 gvs11 g

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

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Sugars

3.1%2.25g

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

NA gvs2.25 g

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

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Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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Fiber

17%6.48g

NA gvs6.48 g

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

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5.5%3.08g

Protein

19.6%11g

3.08 gvs11 g

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

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Vitamins

Canned Coconut Milkvs Almonds

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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2.8%0.034mg

Vitamin B1

8.85%0.11mg

Thiamine

0.034 mgvs0.11 mg

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

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0%0mg

Vitamin B2

45.4%0.59mg

Riboflavin

0 mgvs0.59 mg

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

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6.06%0.97mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.97 mgvs1.87 mg

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

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4.66%0.23mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.23 mgvs0.24 mg

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

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3.28%0.043mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.043 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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5.33%21.3μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

21.3 μgvs22.8 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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1.7%1.52mg

Vitamin C

0%0mg

Ascorbic acid

1.52 mgvs0 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

88.5%13.3mg

Tocopherols and Tocotrienols

NA mgvs13.3 mg

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

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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 Almonds

2.74%27.4mg

Calcium

14%139mg

27.4 mgvs139 mg

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

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37.7%0.34mg

Copper

59.4%0.53mg

0.34 mgvs0.53 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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63%5.03mg

Iron

24%1.92mg

5.03 mgvs1.92 mg

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

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16.7%70mg

Magnesium

33.3%140mg

70 mgvs140 mg

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

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51%1.17mg

Manganese

49%1.13mg

1.17 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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21%146mg

Phosphorus

35.6%249mg

146 mgvs249 mg

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

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9.85%335mg

Potassium

11%380mg

335 mgvs380 mg

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

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Selenium

3.86%2.12μg

NA μgvs2.12 μg

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

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1.3%19.8mg

Sodium

0.035%0.52mg

19.8 mgvs0.52 mg

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

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7.75%0.85mg

Zinc

14.7%1.6mg

0.85 mgvs1.6 mg

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

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3%111g

Water

0.062%2.3g

111 gvs2.3 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 Canned Coconut Milk vs Almonds:

Almonds contain 3.2 times more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin B6 than Canned Coconut Milk.
Both Canned Coconut Milk and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
Both Canned Coconut Milk as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Coconut Milk vs Almonds:

Canned Coconut Milk has 2.6 times more Iron than Almonds.
While Almonds contain 5.1 times more Calcium, 1.6 times more Copper, 2 times more Magnesium, 1.7 times more Phosphorus and 1.9 times more Zinc than Canned Coconut Milk.
Both Canned Coconut Milk and Almonds have similar amounts of Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Coconut Milk has 1.3 times more Fat and 14.6 times more Saturated Fat than Almonds.
While Almonds contain 18 times more Omega 6, 2.6 times more Carbohydrate and 3.6 times more Protein than Canned Coconut Milk.
Both Canned Coconut Milk and Almonds have similar amounts of Energy per 300 kcal.
Both Canned Coconut Milk as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Coconut MilkVS Coconut WaterAlmondsVS Coconut WaterCanned Coconut MilkVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Canned Coconut MilkVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Coconut Milk or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: