Comparing Nutrients in 7 ounces Coconut MilkVS Canned Coconut Milk

Macros Ratio

Protein Fat Carbs

Coconut Milk

87%

Canned Coconut Milk

91%

7 oz ▼

Macro Nutrients

Coconut Milkvs Canned Coconut Milk

15.7%456kcal

Energy

13.5%391kcal

456 kcalvs391 kcal

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

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48.8%47.3g

Fat

43.6%42.3g

47.3 gvs42.3 g

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

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131%42g

Saturated Fat

117%37.5g

42 gvs37.5 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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3.05%0.52g

Omega 6

2.7%0.46g

0.52 gvs0.46 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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8.46%11g

Carbohydrate

4.3%5.58g

11 gvs5.58 g

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

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9.14%6.63g

Sugars

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

6.63 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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11.5%4.37g

Fiber

4.37 gvsNA g

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

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8.1%4.54g

Protein

7.16%4g

4.54 gvs4 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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4.3%0.052mg

Vitamin B1

3.64%0.044mg

Thiamine

0.052 mgvs0.044 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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9.43%1.5mg

Vitamin B3

7.9%1.26mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs1.26 mg

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

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7.26%0.36mg

Vitamin B5

6.07%0.3mg

Pantothenic acid

0.36 mgvs0.3 mg

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

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5.04%0.065mg

Vitamin B6

4.27%0.056mg

Pyridoxine

0.065 mgvs0.056 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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7.94%31.8μg

Vitamin B9

6.95%27.8μg

Folates and Folic Acid

31.8 μgvs27.8 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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6.17%5.56mg

Vitamin C

2.2%2mg

Ascorbic acid

5.56 mgvs2 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%0.3mg

Vitamin E

Tocopherols and Tocotrienols

0.3 mgvsNA mg

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

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0.17%0.2μg

Vitamin K

Phytomenadione or phylloquinone

0.2 μgvsNA μg

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

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Minerals

Coconut Milkvs Canned Coconut Milk

3.18%31.8mg

Calcium

3.57%35.7mg

31.8 mgvs35.7 mg

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

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58.7%0.53mg

Copper

49%0.44mg

0.53 mgvs0.44 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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40.7%3.25mg

Iron

82%6.55mg

3.25 mgvs6.55 mg

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

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17.5%73.4mg

Magnesium

21.7%91mg

73.4 mgvs91 mg

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

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79%1.8mg

Manganese

66.3%1.52mg

1.8 mgvs1.52 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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28.3%198mg

Phosphorus

27.2%191mg

198 mgvs191 mg

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

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15.4%522mg

Potassium

13%437mg

522 mgvs437 mg

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

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22.4%12.3μg

Selenium

12.3 μgvsNA μg

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

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2%29.8mg

Sodium

1.7%25.8mg

29.8 mgvs25.8 mg

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

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12%1.33mg

Zinc

10%1.1mg

1.33 mgvs1.1 mg

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

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3.63%134g

Water

3.9%145g

134 gvs145 g

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

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Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
Both Raw Coconut Milk as well as Canned Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Coconut MilkVS Coconut WaterCanned Coconut MilkVS Coconut Water

Compare Foods

Comparing Nutrients in 7 ounces Coconut MilkVS Canned Coconut Milk

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: