Comparing Nutrients in 100 grams Coconut WaterVS Canned Coconut Milk

Macros Ratio

Protein Fat Carbs

Coconut Water

15%

76%

Canned Coconut Milk

91%

100 g ▼

Macro Nutrients

Coconut Watervs Canned Coconut Milk

0.66%19kcal

Energy

6.8%197kcal

19 kcalvs197 kcal

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

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0.21%0.2g

Fat

22%21.3g

0.2 gvs21.3 g

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

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0.55%0.18g

Saturated Fat

59%19g

0.18 gvs19 g

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

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0%0g

Omega 3

0 gvsNA g

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

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0.012%0.002g

Omega 6

1.37%0.23g

0.002 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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2.85%3.7g

Carbohydrate

2.16%2.8g

3.7 gvs2.8 g

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

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3.6%2.6g

Sugars

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

2.6 gvsNA 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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2.9%1.1g

Fiber

1.1 gvsNA g

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

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1.3%0.72g

Protein

3.6%2.02g

0.72 gvs2.02 g

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

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Vitamins

Coconut Watervs Canned Coconut Milk

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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2.5%0.03mg

Vitamin B1

1.83%0.022mg

Thiamine

0.03 mgvs0.022 mg

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

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4.4%0.057mg

Vitamin B2

0%0mg

Riboflavin

0.057 mgvs0 mg

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

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0.5%0.08mg

Vitamin B3

4%0.64mg

Niacin, nicotinic acid, niacinamide

0.08 mgvs0.64 mg

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

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0.86%0.043mg

Vitamin B5

3.06%0.15mg

Pantothenic acid

0.043 mgvs0.15 mg

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

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2.46%0.032mg

Vitamin B6

2.15%0.028mg

Pyridoxine

0.032 mgvs0.028 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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0.75%3μg

Vitamin B9

3.5%14μg

Folates and Folic Acid

3 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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2.67%2.4mg

Vitamin C

1.1%1mg

Ascorbic acid

2.4 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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0%0mg

Vitamin E

Tocopherols and Tocotrienols

0 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Coconut Watervs Canned Coconut Milk

2.4%24mg

Calcium

1.8%18mg

24 mgvs18 mg

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

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4.44%0.04mg

Copper

24.8%0.22mg

0.04 mgvs0.22 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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3.63%0.29mg

Iron

41.3%3.3mg

0.29 mgvs3.3 mg

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

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5.95%25mg

Magnesium

11%46mg

25 mgvs46 mg

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

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6.17%0.14mg

Manganese

33.4%0.77mg

0.14 mgvs0.77 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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2.86%20mg

Phosphorus

13.7%96mg

20 mgvs96 mg

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

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7.35%250mg

Potassium

6.47%220mg

250 mgvs220 mg

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

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1.8%1μg

Selenium

1 μgvsNA μg

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

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7%105mg

Sodium

0.87%13mg

105 mgvs13 mg

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

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0.91%0.1mg

Zinc

5.1%0.56mg

0.1 mgvs0.56 mg

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

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2.57%95g

Water

1.97%73g

95 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 Water vs Canned Coconut Milk:

Coconut Water (liquid From Coconuts) have 1.4 times more Vitamin B1, more Vitamin B2 and 2.4 times more Vitamin C than Canned Coconut Milk.
While Canned Coconut Milk contains 8 times more Vitamin B3, 3.6 times more Vitamin B5 and 4.7 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Canned Coconut Milk have similar amounts of Vitamin B6 per 100 g.
Both Coconut Water (liquid From Coconuts) as well as Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Coconut Water vs Canned Coconut Milk:

Coconut Water (liquid From Coconuts) have 1.3 times more Calcium, 8.1 times more Sodium and 1.3 times more Water than Canned Coconut Milk.
While Canned Coconut Milk contains 5.6 times more Copper, 11.4 times more Iron, 1.8 times more Magnesium, 5.4 times more Manganese, 4.8 times more Phosphorus and 5.6 times more Zinc than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Canned Coconut Milk have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

Coconut Water (liquid From Coconuts) have 1.3 times more Carbohydrate than Canned Coconut Milk.
While Canned Coconut Milk contains 10.4 times more Energy, 106.7 times more Fat, 107.5 times more Saturated Fat, 116.5 times more Omega 6 and 2.8 times more Protein than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) as well as Canned Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Coconut WaterVS HazelnutsCanned Coconut MilkVS Hazelnuts

Compare Foods

Comparing Nutrients in 100 grams Coconut WaterVS Canned Coconut Milk

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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