Comparing Nutrients in 1 kilogram Coconut Milk VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Coconut Milk	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	79.3% 2300kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	485% 470g	97g per day for Men 19-50 years
Saturated Fat	661% 211g	1302% 417g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	30.2% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	342% 444g	130g per day for Men 19-50 years
Sugars	46% 33.4g	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	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	58% 22g	NA	38g per day for Men 19-50 years
Protein	41% 23g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Toasted Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.5% 7.6mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	163% 8.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	235% 3.06mg	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	40% 160μg	22.5% 90μg	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	31% 28mg	16.7% 15mg	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% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	16% 160mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	902% 8.1mg	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	205% 16.4mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	1218% 28mg	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	143% 1000mg	301% 2110mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	163% 5540mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	186% 20.5mg	11mg per day for Men 19-50 years
Water	18.3% 676g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Toasted Dried Coconut per 1 kg

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

Lets compare vitamin content per 1 kilogram of Coconut Milk vs Toasted Dried Coconut:

• 1 kilogram of Coconut Milk has 1.2 times more Vitamin B3, 1.8 times more Vitamin B9 and 1.9 times more Vitamin C than Toasted Dried Coconut.
• While 1 kg of Toasted Dried Coconut Meat contains 2.3 times more Vitamin B1, more Vitamin B2, 4.5 times more Vitamin B5 and 9.3 times more Vitamin B6 than Raw Coconut Milk.
• 1 kilogram of Coconut Milk have insufficient amounts of Vitamin B2
• 1 kilogram of Toasted Dried Coconut have insufficient amounts of Vitamin C
• Both Raw Coconut Milk as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Coconut Milk vs Toasted Dried Coconut:

• 1 kg of Toasted Dried Coconut Meat contains 1.7 times more Calcium, 3.1 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 3.1 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, 2.5 times more Sodium and 3.1 times more Zinc than Raw Coconut Milk.
• 1 kilogram of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Dried Coconut Meat contains 2.6 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 6, 8 times more Carbohydrate and 2.3 times more Protein than Raw Coconut Milk.
• 1 kilogram of Coconut Milk provide inadequate amounts of Omega 6