Comparing Nutrients in 5 ounces Coconut MilkVS Canned Coconut Milk

Macros Ratio

Protein Fat Carbs

Coconut Milk

87%

Canned Coconut Milk

91%

5 oz ▼

Macro Nutrients

Coconut Milkvs Canned Coconut Milk

11.2%326kcal

Energy

9.63%279kcal

326 kcalvs279 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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35%33.8g

Fat

31%30.2g

33.8 gvs30.2 g

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

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94%30g

Saturated Fat

83.8%27g

30 gvs27 g

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

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0%0g

Omega 3

0 gvsNA g

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

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2.18%0.37g

Omega 6

1.94%0.33g

0.37 gvs0.33 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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6.04%7.85g

Carbohydrate

3.06%4g

7.85 gvs4 g

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

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6.53%4.73g

Sugars

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

4.73 gvsNA 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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8.2%3.1g

Fiber

3.1 gvsNA g

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

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5.8%3.25g

Protein

5.1%2.86g

3.25 gvs2.86 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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3.07%0.037mg

Vitamin B1

2.6%0.031mg

Thiamine

0.037 mgvs0.031 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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6.73%1.08mg

Vitamin B3

5.64%0.9mg

Niacin, nicotinic acid, niacinamide

1.08 mgvs0.9 mg

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

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5.2%0.26mg

Vitamin B5

4.34%0.22mg

Pantothenic acid

0.26 mgvs0.22 mg

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

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3.6%0.047mg

Vitamin B6

3.05%0.04mg

Pyridoxine

0.047 mgvs0.04 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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5.67%22.7μg

Vitamin B9

4.96%20μg

Folates and Folic Acid

22.7 μgvs20 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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4.4%3.97mg

Vitamin C

1.57%1.4mg

Ascorbic acid

3.97 mgvs1.4 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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1.4%0.21mg

Vitamin E

Tocopherols and Tocotrienols

0.21 mgvsNA mg

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

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0.12%0.14μg

Vitamin K

Phytomenadione or phylloquinone

0.14 μgvsNA μg

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

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Minerals

Coconut Milkvs Canned Coconut Milk

2.27%22.7mg

Calcium

2.55%25.5mg

22.7 mgvs25.5 mg

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

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42%0.38mg

Copper

35%0.32mg

0.38 mgvs0.32 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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29%2.32mg

Iron

58.5%4.68mg

2.32 mgvs4.68 mg

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

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12.5%52.4mg

Magnesium

15.5%65.2mg

52.4 mgvs65.2 mg

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

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56.5%1.3mg

Manganese

47.3%1.1mg

1.3 mgvs1.1 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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20.2%142mg

Phosphorus

19.4%136mg

142 mgvs136 mg

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

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11%373mg

Potassium

9.17%312mg

373 mgvs312 mg

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

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16%8.8μg

Selenium

8.8 μgvsNA μg

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

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1.4%21.3mg

Sodium

1.23%18.4mg

21.3 mgvs18.4 mg

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

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8.63%0.95mg

Zinc

7.2%0.79mg

0.95 mgvs0.79 mg

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

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2.6%96g

Water

2.8%103g

96 gvs103 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Coconut Milk vs Canned Coconut Milk:

Raw Coconut Milk has 2.8 times more Vitamin C than Canned Coconut Milk.
Both Raw Coconut Milk and Canned Coconut Milk have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
Both Raw Coconut Milk as well as Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Coconut Milk vs Canned Coconut Milk:

Canned Coconut Milk contains 2 times more Iron than Raw Coconut Milk.
Both Raw Coconut Milk and Canned Coconut Milk have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Coconut Milk has 2 times more Carbohydrate than Canned Coconut Milk.
Both Raw Coconut Milk and Canned Coconut Milk have similar amounts of Energy, Fat, Saturated Fat, Omega 6 and Protein per 5 oz.
Both Raw Coconut Milk as well as Canned Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Coconut MilkVS Coconut WaterCanned Coconut MilkVS Coconut Water

Compare Foods

Comparing Nutrients in 5 ounces Coconut MilkVS Canned Coconut Milk

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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