Comparing Nutrients in 1 kilogram Frozen Coconut Milk VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Tahini	11%	76%	13%

Macro Nutrients

	Frozen Coconut Milk	Tahini	Recommended Dietary Allowance
Energy	69.7% 2020kcal	205% 5950kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	554% 538g	97g per day for Men 19-50 years
Saturated Fat	576% 184g	235% 75.3g	32g per day for Men 19-50 years
Omega 3	NA	254% 4.07g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1361% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.8g	163% 212g	130g per day for Men 19-50 years
Sugars	NA	6.76% 4.9g	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	NA	245% 93g	38g per day for Men 19-50 years
Protein	28.8% 16g	304% 170g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1017% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	341% 54.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.2% 1.6mg	139% 6.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	115% 1.5mg	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	35% 140μg	245% 980μg	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	12.2% 11mg	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	16.7% 2.5mg	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

	Frozen Coconut Milk	Tahini	Recommended Dietary Allowance
Calcium	4% 40mg	426% 4260mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	1789% 16mg	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	101% 8.1mg	1119% 89.5mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	352% 8.1mg	633% 14.6mg	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	84.3% 590mg	1046% 7320mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	122% 4140mg	3400mg per day for Men 19-50 years
Selenium	NA	625% 344μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	420% 46.2mg	11mg per day for Men 19-50 years
Water	19.3% 714g	0.82% 30.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Coconut Milk VS Tahini per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Coconut Milk versus 1 kg of Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Sesame Butter from Roasted Kernels contains 53 times more Vitamin B1, more Vitamin B2, 8.1 times more Vitamin B3, 4.3 times more Vitamin B5, 5 times more Vitamin B6 and 7 times more Vitamin B9 than Frozen Coconut Milk.
• 1 kilogram of Frozen Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Frozen Coconut Milk as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kg of Sesame Butter from Roasted Kernels contains 106.5 times more Calcium, 6.9 times more Copper, 11 times more Iron, 3 times more Magnesium, 1.8 times more Manganese, 12.4 times more Phosphorus, 1.8 times more Potassium, 9.6 times more Sodium and 7.8 times more Zinc than Frozen Coconut Milk.
• 1 kilogram of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Coconut Milk has 2.4 times more Saturated Fat than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 2.9 times more Energy, 2.6 times more Fat, 101.5 times more Omega 6, 3.8 times more Carbohydrate and 10.6 times more Protein than Frozen Coconut Milk.
• 1 kilogram of Frozen Coconut Milk provide inadequate amounts of Omega 6