Comparing Nutrients in 500 calories Coconut MilkVS Baked White Potatoes

Weight per 500 calories

Coconut Milk

217g

Baked White Potatoes

544g

Coconut Milk has 2.5 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Coconut Milk or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Coconut Milk

87%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Coconut Milkvs Baked White Potatoes

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

0.84%0.82g

52 gvs0.82 g

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

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144%46g

Saturated Fat

0.68%0.22g

46 gvs0.22 g

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

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0%0g

Omega 3

5.1%0.082g

0 gvs0.082 g

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

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3.34%0.57g

Omega 6

1.57%0.27g

0.57 gvs0.27 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

88%115g

12 gvs115 g

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

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10%7.26g

Sugars

11.5%8.3g

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

7.26 gvs8.3 g

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

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Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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12.6%4.8g

Fiber

30%11.4g

4.8 gvs11.4 g

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

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8.9%4.98g

Protein

20.4%11.4g

4.98 gvs11.4 g

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

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Vitamins

Coconut Milkvs Baked White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

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4.7%0.057mg

Vitamin B1

21.7%0.26mg

Thiamine

0.057 mgvs0.26 mg

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

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0%0mg

Vitamin B2

18%0.23mg

Riboflavin

0 mgvs0.23 mg

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

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10.3%1.65mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

1.65 mgvs8.3 mg

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

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7.96%0.4mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.4 mgvs2.1 mg

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

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5.5%0.072mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.072 mgvs1.15 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

51.6%207μg

Folates and Folic Acid

34.8 μgvs207 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

76%68.5mg

Ascorbic acid

6.1 mgvs68.5 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

1.45%0.22mg

Tocopherols and Tocotrienols

0.33 mgvs0.22 mg

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

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0.18%0.22μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

0.22 μgvs14.7 μg

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

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Minerals

Coconut Milkvs Baked White Potatoes

3.48%34.8mg

Calcium

5.43%54.3mg

34.8 mgvs54.3 mg

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

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64.3%0.58mg

Copper

76.7%0.69mg

0.58 mgvs0.69 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

43.5%3.48mg

3.57 mgvs3.48 mg

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

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19%80.4mg

Magnesium

35%147mg

80.4 mgvs147 mg

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

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86.6%2mg

Manganese

44.7%1.03mg

2 mgvs1.03 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

87%2957mg

572 mgvs2957 mg

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

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24.5%13.5μg

Selenium

4.94%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

2.54%38mg

32.6 mgvs38 mg

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

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13.2%1.46mg

Zinc

17.3%1.9mg

1.46 mgvs1.9 mg

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

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3.97%147g

Water

11%410g

147 gvs410 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 Baked White Potatoes:

Baked Whole White Potatoes contain 4.6 times more Vitamin B1, more Vitamin B2, 5 times more Vitamin B3, 5.2 times more Vitamin B5, 16 times more Vitamin B6, 5.9 times more Vitamin B9, 11.3 times more Vitamin C and 67.5 times more Vitamin K than Raw Coconut Milk.
Both Raw Coconut Milk as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Coconut Milk vs Baked White Potatoes:

Raw Coconut Milk has 1.9 times more Manganese and 5 times more Selenium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Calcium, 1.8 times more Magnesium, 1.9 times more Phosphorus, 5.2 times more Potassium, 1.3 times more Zinc and 2.8 times more Water than Raw Coconut Milk.
Both Raw Coconut Milk and Baked Whole White Potatoes have similar amounts of Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Coconut Milk has 63.6 times more Fat and 211.4 times more Saturated Fat than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3, 9.5 times more Carbohydrate, 2.4 times more Fiber and 2.3 times more Protein than Raw Coconut Milk.
Both Raw Coconut Milk and Baked Whole White Potatoes have similar amounts of Energy and Sugars per 500 kcal.
Both Raw Coconut Milk as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Coconut MilkVS Canned Coconut MilkBaked White PotatoesVS Canned Coconut MilkCoconut MilkVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Coconut MilkVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Coconut Milk or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: