Comparing Nutrients in 1 pound 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	6.4% 186kcal	31.6% 916kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	261% 83.7g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	NA	38g per day for Men 19-50 years
Protein	7.53% 4.2g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	421% 3787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	16% 63.5μg	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	29.7% 26.8mg	5.54% 5mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	15% 150mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	118% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	160% 3.67mg	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	22.7% 159mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11% 400g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.