Comparing Nutrients in 500 calories Canned Coconut MilkVS Oranges

Weight per 500 calories

Canned Coconut Milk

254g

Oranges

1064g

Canned Coconut Milk has 4.2 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Coconut Milk

91%

Oranges

91%

500 kcal ▼

Macro Nutrients

Canned Coconut Milkvs Oranges

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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56%54g

Fat

1.3%1.28g

54 gvs1.28 g

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

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150%48g

Saturated Fat

0.5%0.16g

48 gvs0.16 g

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

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Omega 3

4.65%0.074g

NA gvs0.074 g

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

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3.48%0.59g

Omega 6

1.13%0.19g

0.59 gvs0.19 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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5.5%7.13g

Carbohydrate

96%125g

7.13 gvs125 g

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

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Sugars

137%99g

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

NA gvs99 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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Fiber

67%25.5g

NA gvs25.5 g

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

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9.16%5.13g

Protein

18%10g

5.13 gvs10 g

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

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Vitamins

Canned Coconut Milkvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

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

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4.65%0.056mg

Vitamin B1

77%0.93mg

Thiamine

0.056 mgvs0.93 mg

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

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0%0mg

Vitamin B2

32.7%0.43mg

Riboflavin

0 mgvs0.43 mg

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

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10%1.6mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs3 mg

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

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7.77%0.39mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.39 mgvs2.66 mg

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

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5.47%0.071mg

Vitamin B6

49%0.64mg

Pyridoxine

0.071 mgvs0.64 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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8.9%35.5μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

35.5 μgvs319 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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2.82%2.54mg

Vitamin C

629%566mg

Ascorbic acid

2.54 mgvs566 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

12.8%1.9mg

Tocopherols and Tocotrienols

NA mgvs1.9 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 Oranges

4.57%45.7mg

Calcium

42.6%426mg

45.7 mgvs426 mg

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

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63%0.57mg

Copper

53%0.48mg

0.57 mgvs0.48 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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105%8.38mg

Iron

13.3%1.06mg

8.38 mgvs1.06 mg

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

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27.8%117mg

Magnesium

25.3%106mg

117 mgvs106 mg

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

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84.7%1.95mg

Manganese

11.6%0.27mg

1.95 mgvs0.27 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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35%244mg

Phosphorus

21.3%149mg

244 mgvs149 mg

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

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16.4%558mg

Potassium

56.6%1926mg

558 mgvs1926 mg

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

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Selenium

9.67%5.3μg

NA μgvs5.3 μg

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

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2.2%33mg

Sodium

0%0mg

33 mgvs0 mg

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

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13%1.42mg

Zinc

6.77%0.74mg

1.42 mgvs0.74 mg

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

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5%185g

Water

25%923g

185 gvs923 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 Canned Coconut Milk vs Oranges:

Raw Oranges contain more Vitamin A, 16.6 times more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3, 6.8 times more Vitamin B5, 9 times more Vitamin B6, 9 times more Vitamin B9 and 223 times more Vitamin C than Canned Coconut Milk.
Both Canned Coconut Milk as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Coconut Milk vs Oranges:

Canned Coconut Milk has 7.9 times more Iron, 7.3 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Zinc than Raw Oranges.
While Raw Oranges contain 9.3 times more Calcium, 3.4 times more Potassium and 5 times more Water than Canned Coconut Milk.
Both Canned Coconut Milk and Raw Oranges have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Coconut Milk has 42.4 times more Fat and 300.8 times more Saturated Fat than Raw Oranges.
While Raw Oranges contain 17.5 times more Carbohydrate and 2 times more Protein than Canned Coconut Milk.
Both Canned Coconut Milk and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Canned Coconut Milk as well as Raw Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Coconut MilkVS Coconut WaterOrangesVS Coconut WaterCanned Coconut MilkVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Canned Coconut MilkVS Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: