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Compare Nutrients in 100 grams Coconut MilkVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Coconut Milk
4%
87%
9%
Baked White Potatoes
9%
1%
90%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Coconut MilkBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
2.5%
4.17%
0.03 mg0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
0%
3.08%
0 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4.75%
9.56%
0.76 mg1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
2.3%
16%
0.03 mg0.21 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
3.1%
14%
2.8 mg12.6 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
1%
0.27%
0.15 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.08%
2.25%
0.1 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
4%
9.5%
16 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Coconut MilkBaked White Potatoes
Calcium
1.6%
1%
16 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
30%
14%
0.27 mg0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
20.5%
8%
1.64 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
9.25%
6.75%
37 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
40%
8.26%
0.92 mg0.19 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
14%
10.7%
100 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
7.74%
16%
263 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
11%
0.91%
6.2 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1%
0.47%
15 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
6.1%
3.2%
0.67 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Coconut Milk vs Baked White Potatoes:
Raw Coconut Milk has 3.8 times more Vitamin E than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.7 times more Thiamine, 2 times more Vitamin B3, 7 times more Vitamin B6, 4.5 times more Vitamin C, 27 times more Vitamin K and 2.4 times more Folate than Raw Coconut Milk.

Comparing minerals per 100 grams for Coconut Milk vs Baked White Potatoes:
Raw Coconut Milk has 1.6 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 1.4 times more Magnesium, 4.8 times more Manganese, 1.3 times more Phosphorus, 12.4 times more Selenium, 2.1 times more Sodium and 1.9 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.1 times more Potassium than Raw Coconut Milk.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Coconut MilkBaked White Potatoes
Energy
7.93%
3.17%
230 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
24.7%
0.15%
24 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
4.1%
3.75%
2.3 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
4.26%
16%
5.54 g21 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
4.6%
2.1%
3.34 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
5.8%
5.53%
2.2 g2.1 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
65.6%
0.13%
21 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0%
1.25%
0 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
1.53%
0.29%
0.26 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.83%
2.03%
67.6 g75 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Coconut Milk has 2.5 times more Energy, 160 times more Fat, 2.2 times more Sugars, 525 times more Saturated Fat and 5.2 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.8 times more Carbohydrate than Raw Coconut Milk. Both Raw Coconut Milk and Baked Whole White Potatoes have similar amounts of Protein, Fiber and Water per 100 g.