Comparing Nutrients in 1 kilogram Canned Coconut Milk VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Coconut Milk	Almonds	Recommended Dietary Allowance
Energy	68% 1970kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	220% 213g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	591% 189g	119% 38g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	NA	329% 125g	38g per day for Men 19-50 years
Protein	36% 20g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	110% 440μg	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	11% 10mg	0% 0mg	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	NA	1709% 256mg	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

	Canned Coconut Milk	Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	1146% 10.3mg	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	413% 33mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	334% 7.68mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	137% 960mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	19.7% 729g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Coconut Milk vs Almonds:

• Canned Coconut Milk has more Vitamin C than Almonds.
• While Almonds contain 9.3 times more Vitamin B1, more Vitamin B2, 5.7 times more Vitamin B3, 3.1 times more Vitamin B5, 4.9 times more Vitamin B6 and 3.1 times more Vitamin B9 than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Coconut Milk vs Almonds:

• Canned Coconut Milk has 16.5 times more Water than Almonds.
• While Almonds contain 14.9 times more Calcium, 4.6 times more Copper, 5.9 times more Magnesium, 2.8 times more Manganese, 5 times more Phosphorus, 3.3 times more Potassium and 5.6 times more Zinc than Canned Coconut Milk.
• Both Canned Coconut Milk and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Coconut Milk has 5 times more Saturated Fat than Almonds.
• While Almonds contain 2.9 times more Energy, 2.3 times more Fat, 52.9 times more Omega 6, 7.7 times more Carbohydrate and 10.5 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.