Comparing Nutrients in 500 calories Canned Coconut Milk VS Fresh Orange juice

Weight per 500 calories

• Canned Coconut Milk: 254g
• Fresh Orange juice: 1111g

Canned Coconut Milk has 4.4 times more energy per 100g than Fresh Orange juice. It has above average energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Canned Coconut Milk or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Coconut Milk	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	56% 54g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.48% 0.59g	1.9% 0.32g	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	89% 116g	130g per day for Men 19-50 years
Sugars	NA	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	NA	5.85% 2.22g	38g per day for Men 19-50 years
Protein	9.16% 5.13g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.65% 0.056mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.47% 0.071mg	34% 0.44mg	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	83.3% 333μg	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	617% 556mg	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	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Fresh Orange juice	Recommended Dietary Allowance
Calcium	4.57% 45.7mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	54.3% 0.49mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	6.76% 0.16mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	NA	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5% 185g	26.5% 981g	3700g per day for Men 19-50 years

Canned Coconut Milk VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Coconut Milk or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Canned Coconut Milk vs Fresh Orange juice:

• 500 kcal of Raw Orange juice contain more Vitamin A, 17.9 times more Vitamin B1, more Vitamin B2, 2.7 times more Vitamin B3, 5.4 times more Vitamin B5, 6.3 times more Vitamin B6, 9.4 times more Vitamin B9 and 218.9 times more Vitamin C than Canned Coconut Milk.
• 500 calories of Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Coconut Milk as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Coconut Milk vs Fresh Orange juice:

• 500 calories of Canned Coconut Milk have 3.8 times more Iron, 12.5 times more Manganese, 1.3 times more Phosphorus and 2.6 times more Zinc than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 2.7 times more Calcium, 4 times more Potassium and 5.3 times more Water than Canned Coconut Milk.
• Both Canned Coconut Milk and Fresh Orange juice contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Canned Coconut Milk lack sufficient amounts of Calcium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Coconut Milk have 24.4 times more Fat and 180 times more Saturated Fat than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 16.2 times more Carbohydrate and 1.5 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk and Fresh Orange juice 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 Orange juice provide inadequate amounts of Omega 6 in 500 calories.