Comparing Nutrients in 500 calories Coconut MilkVS Coconut Water

Weight per 500 calories

Coconut Milk

217g

Coconut Water

2632g

Coconut Milk has 12.1 times more energy per 100g than Coconut Water. It has above average energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Coconut Milk

87%

Coconut Water

15%

76%

500 kcal ▼

Macro Nutrients

Coconut Milkvs Coconut Water

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

5.43%5.26g

52 gvs5.26 g

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

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144%46g

Saturated Fat

14.5%4.63g

46 gvs4.63 g

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

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0%0g

Omega 3

0%0g

0 gvs0 g

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

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3.34%0.57g

Omega 6

0.31%0.053g

0.57 gvs0.053 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

75%98g

12 gvs98 g

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

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10%7.26g

Sugars

95%68.7g

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

7.26 gvs68.7 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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12.6%4.8g

Fiber

76%29g

4.8 gvs29 g

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

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8.9%4.98g

Protein

34%19g

4.98 gvs19 g

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

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Vitamins

Coconut Milkvs Coconut Water

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

65.8%0.79mg

Thiamine

0.057 mgvs0.79 mg

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

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0%0mg

Vitamin B2

115%1.5mg

Riboflavin

0 mgvs1.5 mg

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

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10.3%1.65mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

1.65 mgvs2.1 mg

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

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7.96%0.4mg

Vitamin B5

22.6%1.13mg

Pantothenic acid

0.4 mgvs1.13 mg

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

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5.5%0.072mg

Vitamin B6

64.8%0.84mg

Pyridoxine

0.072 mgvs0.84 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

19.7%79μg

Folates and Folic Acid

34.8 μgvs79 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

70%63mg

Ascorbic acid

6.1 mgvs63 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

0%0mg

Tocopherols and Tocotrienols

0.33 mgvs0 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 Coconut Water

3.48%34.8mg

Calcium

63%632mg

34.8 mgvs632 mg

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

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64.3%0.58mg

Copper

117%1.05mg

0.58 mgvs1.05 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

95%7.63mg

3.57 mgvs7.63 mg

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

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19%80.4mg

Magnesium

157%658mg

80.4 mgvs658 mg

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

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86.6%2mg

Manganese

162%3.74mg

2 mgvs3.74 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

75%526mg

217 mgvs526 mg

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

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17%572mg

Potassium

193%6579mg

572 mgvs6579 mg

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

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24.5%13.5μg

Selenium

48%26.3μg

13.5 μgvs26.3 μg

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

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2.17%32.6mg

Sodium

184%2763mg

32.6 mgvs2763 mg

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

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13.2%1.46mg

Zinc

24%2.63mg

1.46 mgvs2.63 mg

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

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3.97%147g

Water

67.6%2500g

147 gvs2500 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 Coconut Water:

Coconut Water (liquid From Coconuts) contain 14 times more Vitamin B1, more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 11.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 10.4 times more Vitamin C than Raw Coconut Milk.
Both Raw Coconut Milk as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Coconut Milk vs Coconut Water:

Coconut Water (liquid From Coconuts) contain 18.2 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 8.2 times more Magnesium, 1.9 times more Manganese, 2.4 times more Phosphorus, 11.5 times more Potassium, 2 times more Selenium, 84.7 times more Sodium, 1.8 times more Zinc and 17 times more Water than Raw Coconut Milk.

Comparison of macro-nutrients per 500 calories:

Raw Coconut Milk has 9.8 times more Fat and 9.9 times more Saturated Fat than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 8.1 times more Carbohydrate, 9.5 times more Sugars, 6.1 times more Fiber and 3.8 times more Protein than Raw Coconut Milk.
Both Raw Coconut Milk and Coconut Water (liquid From Coconuts) have similar amounts of Energy per 500 kcal.
Both Raw Coconut Milk as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Coconut MilkVS Canned Coconut MilkCoconut WaterVS Canned Coconut MilkCoconut MilkVS HazelnutsCoconut WaterVS Hazelnuts

Compare Foods

Comparing Nutrients in 500 calories Coconut MilkVS Coconut Water

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: