Comparing Nutrients in 1 kilogram Carrots VS 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	14% 410kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	576% 184g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	43% 55.8g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	35% 140μg	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	65.6% 59mg	12.2% 11mg	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	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	33% 330mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	261% 2.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	352% 8.1mg	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	50% 350mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	46% 690mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	24% 883g	19.3% 714g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Frozen Coconut Milk:

• Raw Carrots have more Vitamin A, 2.9 times more Vitamin B1, more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 4.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 5.4 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 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Frozen Coconut Milk:

• Raw Carrots have 8.3 times more Calcium, 1.4 times more Potassium, 5.8 times more Sodium and 1.2 times more Water than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 5.2 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 5.7 times more Manganese, 1.7 times more Phosphorus and 2.5 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.7 times more Carbohydrate than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 4.9 times more Energy, 86.7 times more Fat, 576.4 times more Saturated Fat, 2.3 times more Omega 6 and 1.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Frozen Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.