Comparing Nutrients in 1 pound Frozen Coconut Milk VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Coconut Milk	Dried Beechnuts	Recommended Dietary Allowance
Energy	31.6% 916kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	261% 83.7g	81% 26g	32g per day for Men 19-50 years
Omega 3	NA	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	117% 152g	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	13% 7.3g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	239% 3.1mg	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	128% 513μg	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	5.54% 5mg	78% 70.3mg	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

	Frozen Coconut Milk	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	338% 3.04mg	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	46% 3.67mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	264% 6.1mg	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	38.2% 268mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	8.76% 324g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Coconut Milk VS Dried Beechnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Coconut Milk vs Dried Beechnuts:

• 1 lb of Dried Beechnuts contains 13.2 times more Vitamin B1, more Vitamin B2, 1.3 times more Vitamin B3, 5.7 times more Vitamin B5, 22.8 times more Vitamin B6, 8.1 times more Vitamin B9 and 14.1 times more Vitamin C than Frozen Coconut Milk.
• 1 pound of Frozen Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Frozen Coconut Milk as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Coconut Milk vs Dried Beechnuts:

• 1 pound of Frozen Coconut Milk has more Magnesium, more Phosphorus and 1.6 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.9 times more Copper, 3 times more Iron, 1.7 times more Manganese, 4.4 times more Potassium and 3.2 times more Sodium than Frozen Coconut Milk.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Frozen Coconut Milk as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Coconut Milk has 3.2 times more Saturated Fat than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.9 times more Energy, 2.4 times more Fat, 80.7 times more Omega 6, 6 times more Carbohydrate and 3.9 times more Protein than Frozen Coconut Milk.
• 1 pound of Frozen Coconut Milk provide inadequate amounts of Omega 6