Comparing Nutrients in 500 calories Toasted Dried Coconut VS Canned Coconut Milk

Weight per 500 calories

• Toasted Dried Coconut: 84.5g
• Canned Coconut Milk: 254g

Toasted Dried Coconut has 3 times more energy per 100g than Canned Coconut Milk. It has very high energy density when compared to other foods. Canned Coconut Milk having above average energy density.

Discover which food has more nutrients per 500 calories - Toasted Dried Coconut or Canned Coconut Milk?

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Toasted Dried Coconut	Canned Coconut Milk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	56% 54g	97g per day for Men 19-50 years
Saturated Fat	110% 35.2g	150% 48g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	2.55% 0.43g	3.48% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	5.5% 7.13g	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	8% 4.48g	9.16% 5.13g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Canned Coconut Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	4.65% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.47% 0.071mg	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	1.9% 7.6μg	8.9% 35.5μg	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	1.4% 1.27mg	2.82% 2.54mg	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

	Toasted Dried Coconut	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	2.3% 23mg	4.57% 45.7mg	1000mg per day for Men 19-50 years
Copper	76.2% 0.69mg	63% 0.57mg	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	35.8% 2.86mg	105% 8.38mg	8mg per day for Men 19-50 years
Magnesium	18.5% 77.7mg	27.8% 117mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	84.7% 1.95mg	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	25.5% 178mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.3mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	0.023% 0.84g	5% 185g	3700g per day for Men 19-50 years

Toasted Dried Coconut VS Canned Coconut Milk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Dried Coconut or Canned Coconut Milk?

Lets compare vitamin content per 500 calories of Toasted Dried Coconut vs Canned Coconut Milk:

• 500 calories of Toasted Dried Coconut have 1.8 times more Vitamin B5 and 3.6 times more Vitamin B6 than Canned Coconut Milk.
• While 500 kcal of Canned Coconut Milk contain 3.1 times more Vitamin B3 than Toasted Dried Coconut Meat.
• 500 calories of Toasted Dried Coconut have insufficient amounts of Vitamin B3
• 500 calories of Canned Coconut Milk have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Toasted Dried Coconut Meat as well as Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Dried Coconut vs Canned Coconut Milk:

• 500 calories of Toasted Dried Coconut have 1.2 times more Copper, 1.2 times more Manganese and 1.2 times more Zinc than Canned Coconut Milk.
• While 500 kcal of Canned Coconut Milk contain 2.9 times more Iron, 1.5 times more Magnesium and 1.4 times more Phosphorus than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Canned Coconut Milk contain similar levels of Potassium per 500 calories.
• Both Toasted Dried Coconut Meat as well as Canned Coconut Milk lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Dried Coconut have 5.3 times more Carbohydrate than Canned Coconut Milk.
• While 500 kcal of Canned Coconut Milk contain 1.4 times more Fat and 1.4 times more Saturated Fat than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Canned Coconut Milk offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Coconut Milk provide inadequate amounts of Carbohydrate
• Both Toasted Dried Coconut Meat as well as Canned Coconut Milk provide inadequate amounts of Omega 6 and Protein in 500 calories.