Comparing Nutrients in 1 pound Canned Coconut Milk VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Acorns	6%	53%	41%

Macro Nutrients

	Canned Coconut Milk	Acorns	Recommended Dietary Allowance
Energy	31% 894kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	268% 85.8g	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.06g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	142% 185g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	16.4% 9.16g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	184% 2.4mg	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	16% 63.5μg	99% 395μg	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	5.04% 4.54mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Acorns	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	313% 2.8mg	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	187% 15mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	264% 6.06mg	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	62.2% 435mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	8.93% 331g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Acorns per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Coconut Milk versus 1 lb of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Coconut Milk vs Acorns:

• 1 lb of Raw Acorns contains 5.1 times more Vitamin B1, more Vitamin B2, 2.9 times more Vitamin B3, 4.7 times more Vitamin B5, 18.9 times more Vitamin B6 and 6.2 times more Vitamin B9 than Canned Coconut Milk.
• 1 pound of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Canned Coconut Milk as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Canned Coconut Milk vs Acorns:

• 1 pound of Canned Coconut Milk has 4.2 times more Iron and 1.2 times more Phosphorus than Acorns.
• While 1 lb of Raw Acorns contains 2.3 times more Calcium, 2.8 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese and 2.5 times more Potassium than Canned Coconut Milk.
• Both Canned Coconut Milk and Acorns contain similar levels of Zinc per one pound.
• 1 pound of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Coconut Milk has 6.1 times more Saturated Fat than Acorns.
• While 1 lb of Raw Acorns contains 2 times more Energy, 19.7 times more Omega 6, 14.5 times more Carbohydrate and 3 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk and Acorns offer comparable quantities of Fat per one pound.
• 1 pound of Canned Coconut Milk provide inadequate amounts of Omega 6