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Comparing Nutrients in 500 calories Coconut MilkVS Canned Coconut Milk

Weight per 500 calories

Coconut Milk
217g
Canned Coconut Milk
254g

Both foods have similar energy densities which is above average in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Coconut Milk
4%
87%
9%
Canned Coconut Milk
4%
91%
5%
500 kcal ▼

Macro Nutrients

Coconut Milkvs 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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53.4%52g
Fat
56%54g
52 gvs54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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144%46g
Saturated Fat
150%48g
46 gvs48 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
NA
0 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.34%0.57g
Omega 6
3.48%0.59g
0.57 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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9.26%12g
Carbohydrate
5.5%7.13g
12 gvs7.13 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10%7.26g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.26 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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12.6%4.8g
Fiber
NA
4.8 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.9%4.98g
Protein
9.16%5.13g
4.98 gvs5.13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Coconut Milkvs Canned Coconut Milk
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
4.65%0.056mg
Thiamine
0.057 mgvs0.056 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg
Vitamin B2
0%0mg
Riboflavin
0 mgvs0 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.3%1.65mg
Vitamin B3
10%1.6mg
Niacin, nicotinic acid, niacinamide
1.65 mgvs1.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.96%0.4mg
Vitamin B5
7.77%0.39mg
Pantothenic acid
0.4 mgvs0.39 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.5%0.072mg
Vitamin B6
5.47%0.071mg
Pyridoxine
0.072 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
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
8.9%35.5μg
Folates and Folic Acid
34.8 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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6.76%6.1mg
Vitamin C
2.82%2.54mg
Ascorbic acid
6.1 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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2.17%0.33mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.33 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.18%0.22μg
Vitamin K
NA
Phytomenadione or phylloquinone
0.22 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Coconut Milkvs Canned Coconut Milk
3.48%34.8mg
Calcium
4.57%45.7mg
34.8 mgvs45.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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64.3%0.58mg
Copper
63%0.57mg
0.58 mgvs0.57 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
105%8.38mg
3.57 mgvs8.38 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19%80.4mg
Magnesium
27.8%117mg
80.4 mgvs117 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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86.6%2mg
Manganese
84.7%1.95mg
2 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
35%244mg
217 mgvs244 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
NA
13.5 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.17%32.6mg
Sodium
2.2%33mg
32.6 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.2%1.46mg
Zinc
13%1.42mg
1.46 mgvs1.42 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.97%147g
Water
5%185g
147 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 Coconut Milk vs Canned Coconut Milk:
Comparing minerals per 500 calories for Coconut Milk vs Canned Coconut Milk:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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