Comparing Nutrients in 500 calories Coconut MilkVS Blanched Almonds

Weight per 500 calories

Coconut Milk

217g

Blanched Almonds

84.7g

Blanched Almonds have 2.6 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 500 calories - Coconut Milk or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Coconut Milk

87%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Coconut Milkvs Blanched Almonds

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

46%44.5g

52 gvs44.5 g

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

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144%46g

Saturated Fat

10.5%3.35g

46 gvs3.35 g

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

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0%0g

Omega 3

0.21%0.003g

0 gvs0.003 g

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

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3.34%0.57g

Omega 6

61.6%10.5g

0.57 gvs10.5 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

12%16g

12 gvs16 g

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

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10%7.26g

Sugars

5.4%3.92g

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

7.26 gvs3.92 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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12.6%4.8g

Fiber

22%8.4g

4.8 gvs8.4 g

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

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8.9%4.98g

Protein

32.4%18g

4.98 gvs18 g

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

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Vitamins

Coconut Milkvs Blanched 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 .

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4.7%0.057mg

Vitamin B1

13.5%0.16mg

Thiamine

0.057 mgvs0.16 mg

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

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0%0mg

Vitamin B2

46.3%0.6mg

Riboflavin

0 mgvs0.6 mg

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

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10.3%1.65mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

1.65 mgvs2.97 mg

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

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7.96%0.4mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

0.4 mgvs0.27 mg

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

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5.5%0.072mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.072 mgvs0.097 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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8.7%34.8μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

34.8 μgvs41.5 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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6.76%6.1mg

Vitamin C

0%0mg

Ascorbic acid

6.1 mgvs0 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

134%20mg

Tocopherols and Tocotrienols

0.33 mgvs20 mg

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

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0.18%0.22μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.22 μgvs0 μg

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

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Minerals

Coconut Milkvs Blanched Almonds

3.48%34.8mg

Calcium

20%200mg

34.8 mgvs200 mg

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

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64.3%0.58mg

Copper

97%0.87mg

0.58 mgvs0.87 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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44.6%3.57mg

Iron

34.7%2.78mg

3.57 mgvs2.78 mg

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

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19%80.4mg

Magnesium

54%227mg

80.4 mgvs227 mg

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

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86.6%2mg

Manganese

67.6%1.56mg

2 mgvs1.56 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

58.2%408mg

217 mgvs408 mg

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

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17%572mg

Potassium

16.4%558mg

572 mgvs558 mg

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

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24.5%13.5μg

Selenium

4.93%2.7μg

13.5 μgvs2.7 μg

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

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2.17%32.6mg

Sodium

1.07%16mg

32.6 mgvs16 mg

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

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13.2%1.46mg

Zinc

23%2.5mg

1.46 mgvs2.5 mg

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

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3.97%147g

Water

0.1%3.82g

147 gvs3.82 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 Blanched Almonds:

Raw Coconut Milk has 1.5 times more Vitamin B5 and more Vitamin C than Blanched Almonds.
While Blanched Almonds contain 2.9 times more Vitamin B1, more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 61.7 times more Vitamin E than Raw Coconut Milk.
Both Raw Coconut Milk and Blanched Almonds have similar amounts of Vitamin B9 per 500 kcal.
Both Raw Coconut Milk as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Coconut Milk vs Blanched Almonds:

Raw Coconut Milk has 1.3 times more Iron, 1.3 times more Manganese and 5 times more Selenium than Blanched Almonds.
While Blanched Almonds contain 5.8 times more Calcium, 1.5 times more Copper, 2.8 times more Magnesium, 1.9 times more Phosphorus and 1.7 times more Zinc than Raw Coconut Milk.
Both Raw Coconut Milk and Blanched Almonds have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Coconut Milk has 13.7 times more Saturated Fat and 1.9 times more Sugars than Blanched Almonds.
While Blanched Almonds contain 18.5 times more Omega 6, 1.3 times more Carbohydrate, 1.8 times more Fiber and 3.6 times more Protein than Raw Coconut Milk.
Both Raw Coconut Milk and Blanched Almonds have similar amounts of Energy and Fat per 500 kcal.
Both Raw Coconut Milk as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Coconut MilkVS Canned Coconut MilkBlanched AlmondsVS Canned Coconut MilkCoconut MilkVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Coconut MilkVS Blanched Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: