Comparing Nutrients in 300 calories Fresh Orange juice VS Frozen Coconut Milk

Weight per 300 calories

• Fresh Orange juice: 667g
• Frozen Coconut Milk: 149g

Frozen Coconut Milk has 4.5 times more energy per unit of mass than Raw Orange juice, which is above average in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Frozen Coconut Milk?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Fresh Orange juice	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	85.6% 27.4g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	6.37% 8.3g	130g per day for Men 19-50 years
Sugars	77.2% 56g	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	19.5% 14g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	NA	38g per day for Men 19-50 years
Protein	8.33% 4.67g	4.27% 2.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	2.85% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	6.23% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	3.43% 0.045mg	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	50% 200μg	5.2% 20.8μg	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	370% 333mg	1.8% 1.63mg	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	1.78% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	0.59% 5.94mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	38.8% 0.35mg	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	16.7% 1.33mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	11.3% 47.5mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	52.2% 1.2mg	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	16% 113mg	12.5% 87.6mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	7.97% 0.88mg	11mg per day for Men 19-50 years
Water	16% 589g	2.87% 106g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Frozen Coconut Milk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Frozen Coconut Milk?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Frozen Coconut Milk:

• 300 calories of Fresh Orange juice have more Vitamin A, 17.6 times more Vitamin B1, more Vitamin B2, 2.7 times more Vitamin B3, 5.3 times more Vitamin B5, 6 times more Vitamin B6, 9.6 times more Vitamin B9 and 204 times more Vitamin C than Frozen Coconut Milk.
• 300 calories of Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Orange juice as well as Frozen Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Frozen Coconut Milk:

• 300 calories of Fresh Orange juice have 12.3 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus, 3.9 times more Potassium and 5.5 times more Water than Frozen Coconut Milk.
• While 300 kcal of Frozen Coconut Milk contain 12.9 times more Manganese and 2.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Frozen Coconut Milk contain similar levels of Copper and Iron per 300 calories.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• 300 calories of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 8.4 times more Carbohydrate and 2 times more Protein than Frozen Coconut Milk.
• While 300 kcal of Frozen Coconut Milk contain 23.2 times more Fat and 171.2 times more Saturated Fat than Raw Orange juice.
• Both Fresh Orange juice and Frozen Coconut Milk offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Coconut Milk provide inadequate amounts of Protein
• Both Raw Orange juice as well as Frozen Coconut Milk provide inadequate amounts of Omega 6 in 300 calories.