Comparing Nutrients in 500 calories Canned Coconut Milk VS Almonds

Weight per 500 calories

• Canned Coconut Milk: 254g
• Almonds: 86.4g

Almonds have 2.9 times more energy per unit of mass than Canned Coconut Milk, which is very high in comparison to other foods. Canned Coconut Milk having above average energy density.

Which food has more nutrients per 500 calories - Canned Coconut Milk or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Coconut Milk	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	56% 54g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.48% 0.59g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.5% 7.13g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	NA	28.4% 10.8g	38g per day for Men 19-50 years
Protein	9.16% 5.13g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.65% 0.056mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.47% 0.071mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.9% 35.5μg	9.5% 38μg	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	2.82% 2.54mg	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	148% 22mg	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

	Canned Coconut Milk	Almonds	Recommended Dietary Allowance
Calcium	4.57% 45.7mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	99% 0.89mg	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	105% 8.38mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35% 244mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	5% 185g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Almonds contain 3.2 times more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin B6 than Canned Coconut Milk.
• Both Canned Coconut Milk and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Canned Coconut Milk as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Coconut Milk vs Almonds:

• Canned Coconut Milk has 2.6 times more Iron than Almonds.
• While Almonds contain 5.1 times more Calcium, 1.6 times more Copper, 2 times more Magnesium, 1.7 times more Phosphorus and 1.9 times more Zinc than Canned Coconut Milk.
• Both Canned Coconut Milk and Almonds have similar amounts of Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Coconut Milk has 1.3 times more Fat and 14.6 times more Saturated Fat than Almonds.
• While Almonds contain 18 times more Omega 6, 2.6 times more Carbohydrate and 3.6 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk and Almonds have similar amounts of Energy per 500 kcal.
• Both Canned Coconut Milk as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.