Comparing Nutrients in 500 calories Boiled CarrotsVS Canned Coconut Milk

Weight per 500 calories

Boiled Carrots

1429g

Canned Coconut Milk

254g

Canned Coconut Milk has 5.6 times more energy per unit of mass than Boiled and Drained Carrots, which is above average in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Canned Coconut Milk?

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Canned Coconut Milk

91%

500 kcal ▼

Macro Nutrients

Boiled Carrotsvs Canned Coconut Milk

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.65%2.57g

Fat

56%54g

2.57 gvs54 g

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

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1.34%0.43g

Saturated Fat

150%48g

0.43 gvs48 g

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

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0.89%0.014g

Omega 3

0.014 gvsNA g

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

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7.3%1.24g

Omega 6

3.48%0.59g

1.24 gvs0.59 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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90%117g

Carbohydrate

5.5%7.13g

117 gvs7.13 g

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

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68%49.3g

Sugars

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

49.3 gvsNA g

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

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7.1%5.14g

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]

5.14 gvsNA g

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

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%5.7g

Glucose

5.7 gvsNA g

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

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%38.6g

Sucrose

38.6 gvsNA g

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

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113%43g

Fiber

43 gvsNA g

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

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19.4%11g

Protein

9.16%5.13g

11 gvs5.13 g

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

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Vitamins

Boiled Carrotsvs Canned Coconut Milk

1352%12171μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

12171 μgvs0 μg

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

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78.6%0.94mg

Vitamin B1

4.65%0.056mg

Thiamine

0.94 mgvs0.056 mg

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

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48.4%0.63mg

Vitamin B2

0%0mg

Riboflavin

0.63 mgvs0 mg

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

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57.6%9.2mg

Vitamin B3

10%1.6mg

Niacin, nicotinic acid, niacinamide

9.2 mgvs1.6 mg

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

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66.3%3.3mg

Vitamin B5

7.77%0.39mg

Pantothenic acid

3.3 mgvs0.39 mg

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

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168%2.2mg

Vitamin B6

5.47%0.071mg

Pyridoxine

2.2 mgvs0.071 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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50%200μg

Vitamin B9

8.9%35.5μg

Folates and Folic Acid

200 μgvs35.5 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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57%51.4mg

Vitamin C

2.82%2.54mg

Ascorbic acid

51.4 mgvs2.54 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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98%14.7mg

Vitamin E

Tocopherols and Tocotrienols

14.7 mgvsNA mg

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

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163%196μg

Vitamin K

Phytomenadione or phylloquinone

196 μgvsNA μg

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

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Minerals

Boiled Carrotsvs Canned Coconut Milk

43%429mg

Calcium

4.57%45.7mg

429 mgvs45.7 mg

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

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27%0.24mg

Copper

63%0.57mg

0.24 mgvs0.57 mg

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

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17%679μg

Fluoride

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

679 μgvsNA μg

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

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60.7%4.86mg

Iron

105%8.38mg

4.86 mgvs8.38 mg

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

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34%143mg

Magnesium

27.8%117mg

143 mgvs117 mg

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

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96%2.2mg

Manganese

84.7%1.95mg

2.2 mgvs1.95 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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61.2%429mg

Phosphorus

35%244mg

429 mgvs244 mg

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

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99%3357mg

Potassium

16.4%558mg

3357 mgvs558 mg

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

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18%10μg

Selenium

10 μgvsNA μg

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

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55.2%829mg

Sodium

2.2%33mg

829 mgvs33 mg

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

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26%2.86mg

Zinc

13%1.42mg

2.86 mgvs1.42 mg

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

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35%1288g

Water

5%185g

1288 gvs185 g

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

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Lets compare vitamin content per 500 calories of Boiled Carrots vs Canned Coconut Milk:

Boiled and Drained Carrots have more Vitamin A, 16.9 times more Vitamin B1, more Vitamin B2, 5.7 times more Vitamin B3, 8.5 times more Vitamin B5, 30.8 times more Vitamin B6, 5.6 times more Vitamin B9 and 20.3 times more Vitamin C than Canned Coconut Milk.
Both Boiled and Drained Carrots as well as Canned Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Canned Coconut Milk:

Boiled and Drained Carrots have 9.4 times more Calcium, 1.2 times more Magnesium, 1.8 times more Phosphorus, 6 times more Potassium, 25.1 times more Sodium, 2 times more Zinc and 7 times more Water than Canned Coconut Milk.
While Canned Coconut Milk contains 2.3 times more Copper and 1.7 times more Iron than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Canned Coconut Milk have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots have 2.1 times more Omega 6, 16.5 times more Carbohydrate and 2.1 times more Protein than Canned Coconut Milk.
While Canned Coconut Milk contains 21.1 times more Fat and 112 times more Saturated Fat than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Canned Coconut Milk have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Carrots as well as Canned Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltCanned Coconut MilkVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Coconut WaterCanned Coconut MilkVS Coconut Water

Compare Foods

Comparing Nutrients in 500 calories Boiled CarrotsVS Canned Coconut Milk

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Carrots or Canned Coconut Milk?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: