Comparing Nutrients in 300 calories Coconut MilkVS Carrots

Weight per 300 calories

Coconut Milk

130g

Carrots

732g

Coconut Milk has 5.6 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Coconut Milk

87%

Carrots

87%

300 kcal ▼

Macro Nutrients

Coconut Milkvs Carrots

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

1.8%1.76g

31 gvs1.76 g

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

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86%27.6g

Saturated Fat

0.73%0.23g

27.6 gvs0.23 g

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

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0%0g

Omega 3

0.91%0.015g

0 gvs0.015 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

48%34.7g

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

4.36 gvs34.7 g

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

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Fructose

5.55%4.02g

≤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 gvs4.02 g

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

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Glucose

%4.3g

NA gvs4.3 g

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

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Sucrose

%26.3g

NA gvs26.3 g

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

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7.55%2.87g

Fiber

54%20.5g

2.87 gvs20.5 g

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

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5.33%3g

Protein

12%6.8g

3 gvs6.8 g

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

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Vitamins

Coconut Milkvs Carrots

0%0μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

0 μgvs6110 μg

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

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2.83%0.034mg

Vitamin B1

40.2%0.48mg

Thiamine

0.034 mgvs0.48 mg

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

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0%0mg

Vitamin B2

32.6%0.42mg

Riboflavin

0 mgvs0.42 mg

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

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6.2%0.99mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs7.2 mg

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

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4.77%0.24mg

Vitamin B5

40%2mg

Pantothenic acid

0.24 mgvs2 mg

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

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3.3%0.043mg

Vitamin B6

77.7%1mg

Pyridoxine

0.043 mgvs1 mg

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

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Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

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

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5.2%21μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

21 μgvs139 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

48%43mg

Ascorbic acid

3.65 mgvs43 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

32%4.83mg

Tocopherols and Tocotrienols

0.2 mgvs4.83 mg

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

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0.11%0.13μg

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

0.13 μgvs97 μg

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

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Minerals

Coconut Milkvs Carrots

2.1%21mg

Calcium

24%241mg

21 mgvs241 mg

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

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38.6%0.35mg

Copper

36.6%0.33mg

0.35 mgvs0.33 mg

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

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Fluoride

0.59%23.4μg

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

NA μgvs23.4 μg

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

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26.7%2.14mg

Iron

27.4%2.2mg

2.14 mgvs2.2 mg

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

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11.5%48.3mg

Magnesium

21%88mg

48.3 mgvs88 mg

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

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52%1.2mg

Manganese

45.5%1.05mg

1.2 mgvs1.05 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

36.6%256mg

130 mgvs256 mg

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

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10%343mg

Potassium

69%2341mg

343 mgvs2341 mg

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

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14.7%8.1μg

Selenium

1.33%0.73μg

8.1 μgvs0.73 μg

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

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1.3%19.6mg

Sodium

33.7%505mg

19.6 mgvs505 mg

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

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7.94%0.87mg

Zinc

16%1.76mg

0.87 mgvs1.76 mg

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

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2.4%88.2g

Water

17.5%646g

88.2 gvs646 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 Carrots:

Raw Carrots contain more Vitamin A, 14.2 times more Vitamin B1, more Vitamin B2, 7.3 times more Vitamin B3, 8.4 times more Vitamin B5, 23.5 times more Vitamin B6, 6.7 times more Vitamin B9, 11.8 times more Vitamin C, 24.7 times more Vitamin E and 740.5 times more Vitamin K than Raw Coconut Milk.
Both Raw Coconut Milk as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Coconut Milk vs Carrots:

Raw Coconut Milk has 11.1 times more Selenium than Raw Carrots.
While Raw Carrots contain 11.6 times more Calcium, 1.8 times more Magnesium, 2 times more Phosphorus, 6.8 times more Potassium, 25.8 times more Sodium, 2 times more Zinc and 7.3 times more Water than Raw Coconut Milk.
Both Raw Coconut Milk and Raw Carrots have similar amounts of Copper, Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Coconut Milk has 17.7 times more Fat and 117.8 times more Saturated Fat than Raw Carrots.
While Raw Carrots contain 2.1 times more Omega 6, 9.7 times more Carbohydrate, 8 times more Sugars, 7.1 times more Fiber and 2.3 times more Protein than Raw Coconut Milk.
Both Raw Coconut Milk and Raw Carrots have similar amounts of Energy per 300 kcal.
Both Raw Coconut Milk as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Coconut MilkVS Canned Coconut MilkCarrotsVS Canned Coconut MilkCoconut MilkVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Coconut MilkVS Carrots

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: