Comparing Nutrients in 500 calories Canned Coconut Milk VS Baked White Potatoes

Weight per 500 calories

• Canned Coconut Milk: 254g
• Baked White Potatoes: 544g

Canned Coconut Milk has 2.1 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Canned Coconut Milk or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Coconut Milk	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	56% 54g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	3.48% 0.59g	1.57% 0.27g	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	88% 115g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	NA	30% 11.4g	38g per day for Men 19-50 years
Protein	9.16% 5.13g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.65% 0.056mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.47% 0.071mg	88.2% 1.15mg	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	51.6% 207μg	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	76% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.57% 45.7mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	76.7% 0.69mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	27.8% 117mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	44.7% 1.03mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	5% 185g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Coconut Milk vs Baked White Potatoes:

• Baked Whole White Potatoes contain 4.7 times more Vitamin B1, more Vitamin B2, 5.1 times more Vitamin B3, 5.4 times more Vitamin B5, 16.1 times more Vitamin B6, 5.8 times more Vitamin B9 and 27 times more Vitamin C than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Coconut Milk vs Baked White Potatoes:

• Canned Coconut Milk has 2.4 times more Iron and 1.9 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Magnesium, 1.7 times more Phosphorus, 5.3 times more Potassium, 1.3 times more Zinc and 2.2 times more Water than Canned Coconut Milk.
• Both Canned Coconut Milk and Baked Whole White Potatoes have similar amounts of Calcium and Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Coconut Milk has 66.4 times more Fat and 220.8 times more Saturated Fat than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 16.1 times more Carbohydrate and 2.2 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Canned Coconut Milk as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.