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Comparing Nutrients in 100 calories Coconut MilkVS Oranges

Weight per 100 calories

Coconut Milk
43.5g
Oranges
213g

Coconut Milk has 4.9 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Coconut Milk or Oranges?

Macros Ratio

Protein Fat Carbs

Coconut Milk
4%
87%
9%
Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

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
0.26%0.26g
10.4 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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28.7%9.2g
Saturated Fat
0.1%0.032g
9.2 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
0.93%0.015g
0 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.67%0.11g
Omega 6
0.23%0.038g
0.11 gvs0.038 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
19.2%25g
2.4 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
2%1.45g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.45 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

Find Nuts and Seeds rich in Sucrose
2.5%0.96g
Fiber
13.4%5.1g
0.96 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.78%1g
Protein
3.57%2g
1 gvs2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
2.6%23.4μg
RAE, retinol activity equivalents
0 μgvs23.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
0.94%0.011mg
Vitamin B1
15.4%0.19mg
Thiamine
0.011 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg
Vitamin B2
6.55%0.085mg
Riboflavin
0 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.07%0.33mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
0.33 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.6%0.08mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
0.08 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
1.1%0.014mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.014 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
1.74%6.96μg
Vitamin B9
16%64μg
Folates and Folic Acid
6.96 μgvs64 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
126%113mg
Ascorbic acid
1.2 mgvs113 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
2.55%0.38mg
Tocopherols and Tocotrienols
0.065 mgvs0.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.036%0.043μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.043 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.7%6.96mg
Calcium
8.5%85mg
6.96 mgvs85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13%0.12mg
Copper
10.6%0.096mg
0.12 mgvs0.096 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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
2.66%0.21mg
0.71 mgvs0.21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.83%16mg
Magnesium
5.07%21.3mg
16 mgvs21.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17.3%0.4mg
Manganese
2.3%0.053mg
0.4 mgvs0.053 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
6.2%43.5mg
Phosphorus
4.26%29.8mg
43.5 mgvs29.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.36%114mg
Potassium
11.3%385mg
114 mgvs385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.9%2.7μg
Selenium
1.93%1.06μg
2.7 μgvs1.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.43%6.52mg
Sodium
0%0mg
6.52 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.65%0.29mg
Zinc
1.35%0.15mg
0.29 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.79%29.4g
Water
5%185g
29.4 gvs185 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 Oranges:
Comparing minerals per 100 calories for Coconut Milk vs Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: