Comparing Nutrients in 500 calories Coconut MilkVS Carrots

Weight per 500 calories

Coconut Milk

217g

Carrots

1220g

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 500 calories - Coconut Milk or Carrots?

Macros Ratio

Protein Fat Carbs

Coconut Milk

87%

Carrots

87%

500 kcal ▼

Macro Nutrients

Coconut Milkvs Carrots

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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53.4%52g

Fat

3%2.93g

52 gvs2.93 g

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

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144%46g

Saturated Fat

1.2%0.39g

46 gvs0.39 g

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

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0%0g

Omega 3

1.52%0.024g

0 gvs0.024 g

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

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3.34%0.57g

Omega 6

7.17%1.2g

0.57 gvs1.2 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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9.26%12g

Carbohydrate

90%117g

12 gvs117 g

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

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10%7.26g

Sugars

79.7%58g

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

7.26 gvs58 g

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

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Fructose

9.25%6.7g

≤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 gvs6.7 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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12.6%4.8g

Fiber

90%34g

4.8 gvs34 g

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

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8.9%4.98g

Protein

20.3%11.3g

4.98 gvs11.3 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

1131%10183μg

RAE, retinol activity equivalents

0 μgvs10183 μg

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

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4.7%0.057mg

Vitamin B1

67%0.8mg

Thiamine

0.057 mgvs0.8 mg

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

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0%0mg

Vitamin B2

54.4%0.71mg

Riboflavin

0 mgvs0.71 mg

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

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10.3%1.65mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

1.65 mgvs12 mg

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

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7.96%0.4mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

0.4 mgvs3.33 mg

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

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5.5%0.072mg

Vitamin B6

129%1.7mg

Pyridoxine

0.072 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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8.7%34.8μg

Vitamin B9

58%232μg

Folates and Folic Acid

34.8 μgvs232 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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6.76%6.1mg

Vitamin C

80%72mg

Ascorbic acid

6.1 mgvs72 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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2.17%0.33mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

0.33 mgvs8.05 mg

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

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0.18%0.22μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

0.22 μgvs161 μg

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

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Minerals

Coconut Milkvs Carrots

3.48%34.8mg

Calcium

40.2%402mg

34.8 mgvs402 mg

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

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64.3%0.58mg

Copper

61%0.55mg

0.58 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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44.6%3.57mg

Iron

45.7%3.66mg

3.57 mgvs3.66 mg

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

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19%80.4mg

Magnesium

35%146mg

80.4 mgvs146 mg

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

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86.6%2mg

Manganese

76%1.74mg

2 mgvs1.74 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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31%217mg

Phosphorus

61%427mg

217 mgvs427 mg

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

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17%572mg

Potassium

115%3902mg

572 mgvs3902 mg

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

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24.5%13.5μg

Selenium

2.2%1.2μg

13.5 μgvs1.2 μg

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

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2.17%32.6mg

Sodium

56%841mg

32.6 mgvs841 mg

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

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13.2%1.46mg

Zinc

26.6%2.93mg

1.46 mgvs2.93 mg

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

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3.97%147g

Water

29%1077g

147 gvs1077 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw Coconut Milk as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Coconut MilkVS Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: