Comparing Nutrients in 100 calories Carob-flavor Beverage Mix, Powder VS Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2

Weight per 100 calories

• Carob-flavor Beverage Mix, Powder: 27g
• Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2: 323g

Carob-flavor Beverage Mix, Powder has 12 times more energy per 100g than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2. It has high energy density when compared to other foods. Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 having low energy density.

Which food has more nutrients per 100 calories - Carob-flavor Beverage Mix, Powder or Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2?

Macros Ratio

	Protein	Fat	Carbs
Carob-flavor Beverage Mix, Powder	2%	0%	98%
Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	3%	60%	37%

Macro Nutrients

	Carob-flavor Beverage Mix, Powder	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.055% 0.054g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	0.034% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.018g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	7.25% 9.4g	130g per day for Men 19-50 years
Sugars	NA	11% 8.06g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.66% 2.15g	0% 0g	38g per day for Men 19-50 years
Protein	0.86% 0.48g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Carob-flavor Beverage Mix, Powder	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.6% 203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.2% 0.002mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.021% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.28% 0.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.032% 0.002mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.56% 0.033mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	168% 4.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	22.6% 135IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob-flavor Beverage Mix, Powder	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Calcium	0.86% 8.6mg	60.6% 606mg	1000mg per day for Men 19-50 years
Copper	1.8% 0.016mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.5% 1.24mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	0.32% 1.34mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	0.74% 0.017mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0.27% 1.9mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	0.82% 28mg	1.8% 61.3mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.7mg	4.1% 61.3mg	1500mg per day for Men 19-50 years
Zinc	0.2% 0.022mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	8.24% 305g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Carob-flavor Beverage Mix, Powder vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• Carob-flavor Beverage Mix, Powder has more Vitamin B3 and more Vitamin B6 than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain more Vitamin A and more Vitamin B12 than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Carob-flavor Beverage Mix, Powder vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• Carob-flavor Beverage Mix, Powder has more Copper and 1.3 times more Iron than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 70.5 times more Calcium, 2.2 times more Potassium, 2.2 times more Sodium and 391.3 times more Water than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Magnesium, Phosphorus, Selenium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Carob-flavor Beverage Mix, Powder has 2.7 times more Carbohydrate and more Fiber than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 124.8 times more Fat, 833.2 times more Saturated Fat and 1.4 times more Protein than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder and Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have similar amounts of Energy per 100 kcal.
• Both Carob-flavor Beverage Mix, Powder as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.