Comparing Nutrients in 100 calories Coconut MilkVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Coconut Milk

43.5g

Canned Carrots with Liquids and Salt

435g

Coconut Milk has 10 times more energy per 100g than Canned Carrots with Liquids and Salt. It has above average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Coconut Milk or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Coconut Milk

87%

Canned Carrots with Liquids and Salt

86%

100 kcal ▼

Macro Nutrients

Coconut Milkvs Canned Carrots with Liquids and Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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10.7%10.4g

Fat

0.63%0.61g

10.4 gvs0.61 g

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

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28.7%9.2g

Saturated Fat

0.34%0.11g

9.2 gvs0.11 g

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

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0%0g

Omega 3

2.17%0.035g

0 gvs0.035 g

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

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0.67%0.11g

Omega 6

1.43%0.24g

0.11 gvs0.24 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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1.85%2.4g

Carbohydrate

18%23.3g

2.4 gvs23.3 g

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

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2%1.45g

Sugars

14.8%10.7g

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

1.45 gvs10.7 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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2.5%0.96g

Fiber

20.6%7.83g

0.96 gvs7.83 g

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

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1.78%1g

Protein

4.5%2.52g

1 gvs2.52 g

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

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Vitamins

Coconut Milkvs Canned Carrots with Liquids and Salt

0%0μg

Vitamin A

296%2665μg

RAE, retinol activity equivalents

0 μgvs2665 μg

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

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0.94%0.011mg

Vitamin B1

6.9%0.083mg

Thiamine

0.011 mgvs0.083 mg

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

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0%0mg

Vitamin B2

9.03%0.12mg

Riboflavin

0 mgvs0.12 mg

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

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2.07%0.33mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs1.83 mg

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

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1.6%0.08mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.08 mgvs0.6 mg

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

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1.1%0.014mg

Vitamin B6

37.5%0.49mg

Pyridoxine

0.014 mgvs0.49 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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1.74%6.96μg

Vitamin B9

8.7%34.8μg

Folates and Folic Acid

6.96 μgvs34.8 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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1.35%1.2mg

Vitamin C

9.66%8.7mg

Ascorbic acid

1.2 mgvs8.7 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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0.43%0.065mg

Vitamin E

21%3.17mg

Tocopherols and Tocotrienols

0.065 mgvs3.17 mg

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

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0.036%0.043μg

Vitamin K

35.5%42.6μg

Phytomenadione or phylloquinone

0.043 μgvs42.6 μg

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

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Minerals

Coconut Milkvs Canned Carrots with Liquids and Salt

0.7%6.96mg

Calcium

13.5%135mg

6.96 mgvs135 mg

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

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13%0.12mg

Copper

49.8%0.45mg

0.12 mgvs0.45 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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8.9%0.71mg

Iron

28.3%2.26mg

0.71 mgvs2.26 mg

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

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3.83%16mg

Magnesium

9.3%39mg

16 mgvs39 mg

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

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17.3%0.4mg

Manganese

85%1.96mg

0.4 mgvs1.96 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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6.2%43.5mg

Phosphorus

12.4%87mg

43.5 mgvs87 mg

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

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3.36%114mg

Potassium

22%752mg

114 mgvs752 mg

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

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4.9%2.7μg

Selenium

3.16%1.74μg

2.7 μgvs1.74 μg

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

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0.43%6.52mg

Sodium

69.6%1043mg

6.52 mgvs1043 mg

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

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2.65%0.29mg

Zinc

11.5%1.26mg

0.29 mgvs1.26 mg

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

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0.79%29.4g

Water

11%404g

29.4 gvs404 g

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

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Lets compare vitamin content per 100 calories of Coconut Milk vs Canned Carrots with Liquids and Salt:

Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 7.3 times more Vitamin B1, more Vitamin B2, 5.5 times more Vitamin B3, 7.6 times more Vitamin B5, 33.9 times more Vitamin B6, 5 times more Vitamin B9, 7.1 times more Vitamin C, 48.7 times more Vitamin E and 980 times more Vitamin K than Raw Coconut Milk.
Both Raw Coconut Milk as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Coconut Milk vs Canned Carrots with Liquids and Salt:

Raw Coconut Milk has 1.6 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 19.4 times more Calcium, 3.9 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 4.9 times more Manganese, 2 times more Phosphorus, 6.6 times more Potassium, 160 times more Sodium, 4.3 times more Zinc and 13.8 times more Water than Raw Coconut Milk.

Comparison of macro-nutrients per 100 calories:

Raw Coconut Milk has 17 times more Fat and 84.6 times more Saturated Fat than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain more Omega 3, 2.1 times more Omega 6, 9.7 times more Carbohydrate, 7.4 times more Sugars, 8.2 times more Fiber and 2.5 times more Protein than Raw Coconut Milk.
Both Raw Coconut Milk and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 100 kcal.
Both Raw Coconut Milk as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Coconut MilkVS Canned Coconut MilkCanned Carrots with Liquids and SaltVS Canned Coconut MilkCoconut MilkVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 100 calories Coconut MilkVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Coconut Milk or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: