Comparing Nutrients in 100 calories Carrots VS Frozen Coconut Milk

Weight per 100 calories

• Carrots: 244g
• Frozen Coconut Milk: 49.5g

Frozen Coconut Milk has 4.9 times more energy per unit of mass than Raw Carrots, which is above average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 100 calories - Carrots or Frozen Coconut Milk?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Carrots	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.59g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	28.5% 9.13g	32g per day for Men 19-50 years
Omega 3	0.3% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	2.12% 2.76g	130g per day for Men 19-50 years
Sugars	16% 11.6g	NA	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	1.85% 1.34g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 8.76g	NA	g per day for Men 19-50 years
Fiber	18% 6.83g	NA	38g per day for Men 19-50 years
Protein	4.05% 2.27g	1.42% 0.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	226% 2037μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	0.95% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	2.08% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	1.6% 0.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	1.14% 0.015mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.6% 46.3μg	1.73% 6.93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.4mg	0.61% 0.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.8μg	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	9.15% 0.73mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	3.77% 16mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	17.4% 0.4mg	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	12% 85.4mg	4.17% 29.2mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	NA	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	0.4% 5.94mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	2.66% 0.29mg	11mg per day for Men 19-50 years
Water	5.82% 215g	0.96% 35.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Carrots vs Frozen Coconut Milk:

• Raw Carrots have more Vitamin A, 14.1 times more Vitamin B1, more Vitamin B2, 7.2 times more Vitamin B3, 8.4 times more Vitamin B5, 22.7 times more Vitamin B6, 6.7 times more Vitamin B9 and 26.4 times more Vitamin C than Frozen Coconut Milk.
• Both Raw Carrots as well as Frozen Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Carrots vs Frozen Coconut Milk:

• Raw Carrots have 40.6 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 2.9 times more Phosphorus, 6.8 times more Potassium, 28.3 times more Sodium, 2 times more Zinc and 6.1 times more Water than Frozen Coconut Milk.
• Both Raw Carrots and Frozen Coconut Milk have similar amounts of Copper and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Carrots have 2.2 times more Omega 6, 8.5 times more Carbohydrate and 2.8 times more Protein than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 17.6 times more Fat and 117 times more Saturated Fat than Raw Carrots.
• Both Raw Carrots and Frozen Coconut Milk have similar amounts of Energy per 100 kcal.
• Both Raw Carrots as well as Frozen Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.