Comparing Nutrients in 1 pound Frozen Coconut Milk VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Frozen Coconut Milk	Raw Whole Tahini	Recommended Dietary Allowance
Energy	31.6% 916kcal	89% 2585kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	261% 83.7g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	NA	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	551% 94g	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	91% 119g	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	111% 42g	38g per day for Men 19-50 years
Protein	13% 7.3g	144% 80.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	485% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	52% 0.68mg	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	111% 445μg	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	0% 0mg	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	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	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	1.8% 18mg	191% 1905mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	815% 7.34mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	287% 6.6mg	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	487% 3411mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.76% 324g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Coconut Milk VS Raw Whole Tahini per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Coconut Milk vs Raw Whole Tahini:

• 1 lb of Raw Whole Tahini contains 55.8 times more Vitamin B1, more Vitamin B2, 8.8 times more Vitamin B3, 4.3 times more Vitamin B5, 5 times more Vitamin B6 and 7 times more Vitamin B9 than Frozen Coconut Milk.
• 1 pound of Frozen Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Frozen Coconut Milk as well as Raw Whole Tahini 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 Raw Whole Tahini:

• 1 lb of Raw Whole Tahini contains 105 times more Calcium, 6.9 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 1.8 times more Manganese, 12.7 times more Phosphorus, 1.8 times more Potassium, 6.2 times more Sodium and 7.9 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 pound of Frozen Coconut Milk has 2.7 times more Saturated Fat than Raw Whole Tahini.
• While 1 lb of Raw Whole Tahini contains 2.8 times more Energy, 2.3 times more Fat, 90.6 times more Omega 6, 4.7 times more Carbohydrate and 11.1 times more Protein than Frozen Coconut Milk.
• 1 pound of Frozen Coconut Milk provide inadequate amounts of Omega 6