Comparing Nutrients in 1 pound Frozen Coconut Milk VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Coconut Milk	Brazilnuts	Recommended Dietary Allowance
Energy	31.6% 916kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	261% 83.7g	229% 73g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	650% 111g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	NA	89.5% 34g	38g per day for Men 19-50 years
Protein	13% 7.3g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Coconut Milk	Brazilnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	8.76% 324g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Coconut Milk VS Brazilnuts per 1 lb

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

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

• 1 pound of Frozen Coconut Milk has 2.3 times more Vitamin B3 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 26.8 times more Vitamin B1, more Vitamin B2, 3.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Brazilnuts provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Frozen Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Frozen Coconut Milk as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Coconut Milk vs Brazilnuts:

• 1 lb of Dried Brazilnuts contains 40 times more Calcium, 7.4 times more Copper, 3 times more Iron, 11.8 times more Magnesium, 1.5 times more Manganese, 12.3 times more Phosphorus, 2.8 times more Potassium and 6.9 times more Zinc than Frozen Coconut Milk.
• 1 pound of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Brazilnuts contains 3.3 times more Energy, 3.2 times more Fat, 106.9 times more Omega 6, 2.1 times more Carbohydrate and 8.9 times more Protein than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Brazilnuts offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Frozen Coconut Milk provide inadequate amounts of Omega 6