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Compare Nutrients in 100 grams Canned Coconut MilkVS Almonds

Macros Ratio

ProteinsFatsCarbs

Canned Coconut Milk
4%
91%
5%
Almonds
14%
72%
14%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Canned Coconut MilkAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
1.67%
17.5%
0.02 mg0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
0%
87.7%
0 mg1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4%
22.5%
0.64 mg3.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
2.3%
10.8%
0.03 mg0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
1.1%
0%
1 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
171%
NA mg25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
0%
NA μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
3.5%
11%
14 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Canned Coconut MilkAlmonds
Calcium
1.8%
27%
18 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
24%
114%
0.22 mg1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
41%
46%
3.3 mg3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
11.5%
67.5%
46 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
33%
95%
0.77 mg2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
13.7%
68.7%
96 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
6.47%
21.6%
220 mg733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
NA
7.45%
NA μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.87%
0.07%
13 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
5.1%
28%
0.56 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Canned Coconut Milk vs Almonds:
Almonds contain 10.5 times more Thiamine, 5.6 times more Vitamin B3, 4.7 times more Vitamin B6 and 3.1 times more Folate than Canned Coconut Milk.

Comparing minerals per 100 grams for Canned Coconut Milk vs Almonds:
Almonds contain 14.9 times more Calcium, 4.7 times more Copper, 5.9 times more Magnesium, 2.8 times more Manganese, 5 times more Phosphorus, 3.3 times more Potassium and 5.6 times more Zinc than Canned Coconut Milk. Both Canned Coconut Milk and Almonds have similar amounts of Iron per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Canned Coconut MilkAlmonds
Energy
6.8%
20%
197 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
21.6%
51.5%
21 g50 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.6%
37.5%
2.02 g21 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
2.15%
16.6%
2.8 g21.6 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
NA
6%
NA g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
NA
33%
NA g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
59%
12%
19 g3.8 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
NA
0%
NA g0 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
1.35%
70.6%
0.23 g12 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.97%
0.12%
73 g4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Canned Coconut Milk has 5 times more Saturated Fat and 16.6 times more Water than Almonds. While Almonds contain 2.9 times more Energy, 2.4 times more Fat, 10.4 times more Protein, 7.7 times more Carbohydrate and 52.2 times more Omega 6 than Canned Coconut Milk.