Comparing Nutrients in 300 calories Coconut MilkVS Canned Carrots with Liquids and Salt

Weight per 300 calories

Coconut Milk

130g

Canned Carrots with Liquids and Salt

1304g

Coconut Milk has 10 times more energy per 100g than Canned Carrots with Liquids and Salt. It has above average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Coconut Milk or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Coconut Milk

87%

Canned Carrots with Liquids and Salt

86%

300 kcal ▼

Macro Nutrients

Coconut Milkvs Canned Carrots with Liquids and Salt

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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32%31g

Fat

1.9%1.83g

31 gvs1.83 g

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

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86%27.6g

Saturated Fat

1%0.33g

27.6 gvs0.33 g

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

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0%0g

Omega 3

6.52%0.1g

0 gvs0.1 g

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

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2%0.34g

Omega 6

4.3%0.73g

0.34 gvs0.73 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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5.56%7.23g

Carbohydrate

54%70g

7.23 gvs70 g

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

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6%4.36g

Sugars

44.3%32g

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

4.36 gvs32 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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7.55%2.87g

Fiber

61.8%23.5g

2.87 gvs23.5 g

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

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5.33%3g

Protein

13.5%7.57g

3 gvs7.57 g

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

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Vitamins

Coconut Milkvs Canned Carrots with Liquids and Salt

0%0μg

Vitamin A

888%7996μg

RAE, retinol activity equivalents

0 μgvs7996 μg

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

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2.83%0.034mg

Vitamin B1

20.7%0.25mg

Thiamine

0.034 mgvs0.25 mg

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

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0%0mg

Vitamin B2

27%0.35mg

Riboflavin

0 mgvs0.35 mg

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

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6.2%0.99mg

Vitamin B3

34.3%5.5mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs5.5 mg

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

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4.77%0.24mg

Vitamin B5

36.3%1.8mg

Pantothenic acid

0.24 mgvs1.8 mg

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

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3.3%0.043mg

Vitamin B6

112%1.46mg

Pyridoxine

0.043 mgvs1.46 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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5.2%21μg

Vitamin B9

26%104μg

Folates and Folic Acid

21 μgvs104 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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4.06%3.65mg

Vitamin C

29%26mg

Ascorbic acid

3.65 mgvs26 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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1.3%0.2mg

Vitamin E

63.5%9.52mg

Tocopherols and Tocotrienols

0.2 mgvs9.52 mg

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

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0.11%0.13μg

Vitamin K

107%128μg

Phytomenadione or phylloquinone

0.13 μgvs128 μg

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

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Minerals

Coconut Milkvs Canned Carrots with Liquids and Salt

2.1%21mg

Calcium

40.4%404mg

21 mgvs404 mg

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

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38.6%0.35mg

Copper

149%1.34mg

0.35 mgvs1.34 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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26.7%2.14mg

Iron

84.8%6.8mg

2.14 mgvs6.8 mg

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

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11.5%48.3mg

Magnesium

28%117mg

48.3 mgvs117 mg

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

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52%1.2mg

Manganese

255%5.87mg

1.2 mgvs5.87 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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18.6%130mg

Phosphorus

37.3%261mg

130 mgvs261 mg

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

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10%343mg

Potassium

66.4%2257mg

343 mgvs2257 mg

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

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14.7%8.1μg

Selenium

9.5%5.2μg

8.1 μgvs5.2 μg

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

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1.3%19.6mg

Sodium

209%3130mg

19.6 mgvs3130 mg

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

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7.94%0.87mg

Zinc

34.4%3.8mg

0.87 mgvs3.8 mg

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

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2.4%88.2g

Water

32.8%1213g

88.2 gvs1213 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 Coconut Milk vs Canned Carrots with Liquids and Salt:

Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 7.3 times more Vitamin B1, more Vitamin B2, 5.5 times more Vitamin B3, 7.6 times more Vitamin B5, 33.9 times more Vitamin B6, 5 times more Vitamin B9, 7.1 times more Vitamin C, 48.7 times more Vitamin E and 980 times more Vitamin K than Raw Coconut Milk.
Both Raw Coconut Milk as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Coconut Milk vs Canned Carrots with Liquids and Salt:

Raw Coconut Milk has 1.6 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 19.4 times more Calcium, 3.9 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 4.9 times more Manganese, 2 times more Phosphorus, 6.6 times more Potassium, 160 times more Sodium, 4.3 times more Zinc and 13.8 times more Water than Raw Coconut Milk.

Comparison of macro-nutrients per 300 calories:

Raw Coconut Milk has 17 times more Fat and 84.6 times more Saturated Fat than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain more Omega 3, 2.1 times more Omega 6, 9.7 times more Carbohydrate, 7.4 times more Sugars, 8.2 times more Fiber and 2.5 times more Protein than Raw Coconut Milk.
Both Raw Coconut Milk and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
Both Raw Coconut Milk as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Coconut MilkVS Canned Coconut MilkCanned Carrots with Liquids and SaltVS Canned Coconut MilkCoconut MilkVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 300 calories Coconut MilkVS Canned Carrots with Liquids and Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Coconut Milk or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: