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Comparing Nutrients in 100 grams Coconut MilkVS Canned Coconut Milk

Macros Ratio

Protein Fat Carbs

Coconut Milk
4%
87%
9%
Canned Coconut Milk
4%
91%
5%
100 g ▼

Macro Nutrients

7.93%230kcal
Energy
6.8%197kcal
230 kcalvs197 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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24.6%24g
Fat
22%21.3g
24 gvs21.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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66%21g
Saturated Fat
59%19g
21 gvs19 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
NA
0 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.54%0.26g
Omega 6
1.37%0.23g
0.26 gvs0.23 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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4.26%5.54g
Carbohydrate
2.16%2.8g
5.54 gvs2.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.6%3.34g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.34 gvsNA 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 .

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5.8%2.2g
Fiber
NA
2.2 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.1%2.3g
Protein
3.6%2.02g
2.3 gvs2.02 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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2.17%0.026mg
Vitamin B1
1.83%0.022mg
Thiamine
0.026 mgvs0.022 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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4.75%0.76mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
0.76 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.66%0.18mg
Vitamin B5
3.06%0.15mg
Pantothenic acid
0.18 mgvs0.15 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.54%0.033mg
Vitamin B6
2.15%0.028mg
Pyridoxine
0.033 mgvs0.028 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4%16μg
Vitamin B9
3.5%14μg
Folates and Folic Acid
16 μgvs14 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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3.1%2.8mg
Vitamin C
1.1%1mg
Ascorbic acid
2.8 mgvs1 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%0.15mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.15 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.083%0.1μg
Vitamin K
NA
Phytomenadione or phylloquinone
0.1 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.6%16mg
Calcium
1.8%18mg
16 mgvs18 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29.6%0.27mg
Copper
24.8%0.22mg
0.27 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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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20.5%1.64mg
Iron
41.3%3.3mg
1.64 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.8%37mg
Magnesium
11%46mg
37 mgvs46 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40%0.92mg
Manganese
33.4%0.77mg
0.92 mgvs0.77 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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14.3%100mg
Phosphorus
13.7%96mg
100 mgvs96 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.74%263mg
Potassium
6.47%220mg
263 mgvs220 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.3%6.2μg
Selenium
NA
6.2 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1%15mg
Sodium
0.87%13mg
15 mgvs13 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.1%0.67mg
Zinc
5.1%0.56mg
0.67 mgvs0.56 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.83%67.6g
Water
1.97%73g
67.6 gvs73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Coconut Milk vs Canned Coconut Milk:
Comparing minerals per 100 grams for Coconut Milk vs Canned Coconut Milk:
Comparison of macro-nutrients per 100 grams:



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