Comparing Nutrients in 500 calories Canned Coconut Milk VS Ginkgo Nuts

Weight per 500 calories

• Canned Coconut Milk: 254g
• Ginkgo Nuts: 275g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Canned Coconut Milk or Ginkgo Nuts?

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Canned Coconut Milk	Ginkgo Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	56% 54g	4.76% 4.6g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	3.48% 0.59g	9.34% 1.6g	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	79.5% 103g	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	9.16% 5.13g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.55% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.65% 0.056mg	50.4% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.47% 0.071mg	69.3% 0.9mg	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	8.9% 35.5μg	37% 148μg	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	45.8% 41.2mg	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

	Canned Coconut Milk	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	4.57% 45.7mg	0.55% 5.5mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	83.6% 0.75mg	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	34.3% 2.75mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	17.7% 74mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	13.5% 0.31mg	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	35% 244mg	48.7% 341mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	41.2% 1401mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	1.3% 19.2mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	8.5% 0.93mg	11mg per day for Men 19-50 years
Water	5% 185g	4.1% 152g	3700g per day for Men 19-50 years

Canned Coconut Milk VS Ginkgo Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Coconut Milk or Ginkgo Nuts?

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

• 500 kcal of Raw Ginkgo Nuts contain 10.8 times more Vitamin B1, more Vitamin B2, 10.2 times more Vitamin B3, 12.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 16.2 times more Vitamin C than Canned Coconut Milk.
• 500 calories of Canned Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Coconut Milk as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Coconut Milk vs Ginkgo Nuts:

• 500 calories of Canned Coconut Milk have 3 times more Iron, 1.6 times more Magnesium, 6.3 times more Manganese and 1.5 times more Zinc than Ginkgo Nuts.
• While 500 kcal of Raw Ginkgo Nuts contain 1.3 times more Copper, 1.4 times more Phosphorus and 2.5 times more Potassium than Canned Coconut Milk.
• 500 calories of Ginkgo Nuts lack sufficient amounts of Zinc
• Both Canned Coconut Milk as well as Raw Ginkgo Nuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Coconut Milk have 11.7 times more Fat and 54.8 times more Saturated Fat than Ginkgo Nuts.
• While 500 kcal of Raw Ginkgo Nuts contain 14.5 times more Carbohydrate and 2.3 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk and Ginkgo Nuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Coconut Milk provide inadequate amounts of Carbohydrate and Protein
• Both Canned Coconut Milk as well as Raw Ginkgo Nuts provide inadequate amounts of Omega 6 in 500 calories.