Comparing Nutrients in 1 pound Canned Coconut Milk VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Canned Coconut Milk	Coconut Milk	Recommended Dietary Allowance
Energy	31% 894kcal	36% 1043kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	268% 85.8g	300% 96g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.06g	6.96% 1.2g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	16.4% 9.16g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Coconut Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	11.5% 0.15mg	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	18% 72.6μg	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	14% 12.7mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Coconut Milk	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	134% 1.2mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	181% 4.15mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	8.93% 331g	8.3% 307g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Coconut Milk per 1 lb

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

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

• 1 lb of Raw Coconut Milk contains 2.8 times more Vitamin C than Canned Coconut Milk.
• Both Canned Coconut Milk and Coconut Milk provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin C
• Both Canned Coconut Milk as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Coconut Milk has 2 times more Iron and 1.2 times more Magnesium than Coconut Milk.
• Both Canned Coconut Milk and Coconut Milk contain similar levels of Copper, Manganese, Phosphorus, Potassium and Zinc per one pound.
• Both Canned Coconut Milk as well as Raw Coconut Milk lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Coconut Milk contains 2 times more Carbohydrate than Canned Coconut Milk.
• Both Canned Coconut Milk and Coconut Milk offer comparable quantities of Energy, Fat, Saturated Fat and Protein per one pound.
• Both Canned Coconut Milk as well as Raw Coconut Milk provide inadequate amounts of Omega 6 in one pound.