Comparing Nutrients in 1 pound Frozen Coconut Milk VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Coconut Milk	Baked Potato Flesh	Recommended Dietary Allowance
Energy	31.6% 916kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	261% 83.7g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	0.85% 0.15g	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	75% 98g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	13% 7.3g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Baked Potato Flesh	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	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	105% 1.37mg	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	10.2% 41μg	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	64.5% 58mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Coconut Milk	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	108% 0.98mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	31.8% 0.73mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.76% 324g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Coconut Milk VS Baked Potato Flesh per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Coconut Milk vs Baked Potato Flesh:

• 1 pound of Frozen Coconut Milk has 1.6 times more Vitamin B9 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 4.6 times more Vitamin B1, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5, 10 times more Vitamin B6 and 11.6 times more Vitamin C than Frozen Coconut Milk.
• 1 pound of Frozen Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin C
• Both Frozen Coconut Milk as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Coconut Milk vs Baked Potato Flesh:

• 1 pound of Frozen Coconut Milk has 2.3 times more Iron, 1.3 times more Magnesium, 5 times more Manganese and 2 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.7 times more Potassium than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Baked Potato Flesh contain similar levels of Copper and Phosphorus per one pound.
• Both Frozen Coconut Milk as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Coconut Milk has 2.2 times more Energy, 208 times more Fat and 709.4 times more Saturated Fat than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.9 times more Carbohydrate than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Baked Potato Flesh offer comparable quantities of Protein per one pound.
• Both Frozen Coconut Milk as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.