Comparing Nutrients in 300 calories Coconut MilkVS Almonds

Weight per 300 calories

Coconut Milk

130g

Almonds

51.8g

Almonds have 2.5 times more energy per unit of mass than Raw Coconut Milk, which is very high in comparison to other foods. Coconut Milk having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Coconut Milk

87%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

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 .

Find Nuts and Seeds rich in Energy

32%31g

Fat

26.7%26g

31 gvs26 g

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

Find Nuts and Seeds rich in Fat

86%27.6g

Saturated Fat

6.16%1.97g

27.6 gvs1.97 g

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

Find Nuts and Seeds rich in Saturated Fat

0%0g

Omega 3

0.097%0.002g

0 gvs0.002 g

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

Find Nuts and Seeds rich in Omega 3

2%0.34g

Omega 6

37.6%6.4g

0.34 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

5.56%7.23g

Carbohydrate

8.6%11g

7.23 gvs11 g

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

Find Nuts and Seeds rich in Carbohydrate

6%4.36g

Sugars

3.1%2.25g

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

4.36 gvs2.25 g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

Glucose

%0.088g

NA gvs0.088 g

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

Find Nuts and Seeds rich in Glucose

Sucrose

%2.05g

NA gvs2.05 g

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

Find Nuts and Seeds rich in Sucrose

7.55%2.87g

Fiber

17%6.48g

2.87 gvs6.48 g

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

Find Nuts and Seeds rich in Fiber

5.33%3g

Protein

19.6%11g

3 gvs11 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

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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

2.83%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 .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

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 .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

6.2%0.99mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs1.87 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.77%0.24mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.24 mgvs0.24 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

3.3%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 .

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

Find Nuts and Seeds rich in Vitamin B7

5.2%21μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

21 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

4.06%3.65mg

Vitamin C

0%0mg

Ascorbic acid

3.65 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

1.3%0.2mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.2 mgvs13.3 mg

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

Find Nuts and Seeds rich in Vitamin E

0.11%0.13μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.13 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Coconut Milkvs Almonds

2.1%21mg

Calcium

14%139mg

21 mgvs139 mg

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

Find Nuts and Seeds rich in Calcium

38.6%0.35mg

Copper

59.4%0.53mg

0.35 mgvs0.53 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

26.7%2.14mg

Iron

24%1.92mg

2.14 mgvs1.92 mg

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

Find Nuts and Seeds rich in Iron

11.5%48.3mg

Magnesium

33.3%140mg

48.3 mgvs140 mg

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

Find Nuts and Seeds rich in Magnesium

52%1.2mg

Manganese

49%1.13mg

1.2 mgvs1.13 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

18.6%130mg

Phosphorus

35.6%249mg

130 mgvs249 mg

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

Find Nuts and Seeds rich in Phosphorus

10%343mg

Potassium

11%380mg

343 mgvs380 mg

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

Find Nuts and Seeds rich in Potassium

14.7%8.1μg

Selenium

3.86%2.12μg

8.1 μgvs2.12 μg

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

Find Nuts and Seeds rich in Selenium

1.3%19.6mg

Sodium

0.035%0.52mg

19.6 mgvs0.52 mg

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

Find Nuts and Seeds rich in Sodium

7.94%0.87mg

Zinc

14.7%1.6mg

0.87 mgvs1.6 mg

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

Find Nuts and Seeds rich in Zinc

2.4%88.2g

Water

0.062%2.3g

88.2 gvs2.3 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 calories of Coconut Milk vs Almonds:

Raw Coconut Milk has more Vitamin C than Almonds.
While Almonds contain 3.1 times more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 67.9 times more Vitamin E than Raw Coconut Milk.
Both Raw Coconut Milk and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
Both Raw Coconut Milk as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Coconut Milk vs Almonds:

Raw Coconut Milk has 3.8 times more Selenium than Almonds.
While Almonds contain 6.7 times more Calcium, 1.5 times more Copper, 2.9 times more Magnesium, 1.9 times more Phosphorus and 1.8 times more Zinc than Raw Coconut Milk.
Both Raw Coconut Milk and Almonds have similar amounts of Iron, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Coconut Milk has 1.2 times more Fat, 14 times more Saturated Fat and 1.9 times more Sugars than Almonds.
While Almonds contain 18.8 times more Omega 6, 1.5 times more Carbohydrate, 2.3 times more Fiber and 3.7 times more Protein than Raw Coconut Milk.
Both Raw Coconut Milk and Almonds have similar amounts of Energy per 300 kcal.
Both Raw Coconut Milk as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Coconut MilkVS Canned Coconut MilkAlmondsVS Canned Coconut MilkCoconut MilkVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Coconut MilkVS Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: