Comparing Nutrients in 500 calories Coconut Milk VS Brussels Sprouts

Weight per 500 calories

• Coconut Milk: 217g
• Brussels Sprouts: 1163g

Coconut Milk has 5.3 times more energy per 100g than Brussels Sprouts. It has above average energy density when compared to other foods. Raw Brussels Sprouts having low energy density.

Discover which food has more nutrients per 500 calories - Coconut Milk or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Coconut Milk	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.4% 52g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	3.08% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.26% 12g	80% 104g	130g per day for Men 19-50 years
Sugars	10% 7.26g	35.3% 25.6g	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	15% 11g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.35g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	116% 44g	38g per day for Men 19-50 years
Protein	8.9% 4.98g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	49% 442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.7% 0.057mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	196% 2.55mg	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	8.7% 34.8μg	177% 709μg	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	6.76% 6.1mg	1098% 988mg	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	2.17% 0.33mg	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.22μg	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Brussels Sprouts	Recommended Dietary Allowance
Calcium	3.48% 34.8mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	64.3% 0.58mg	90% 0.81mg	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	44.6% 3.57mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80.4mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	170% 3.9mg	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	31% 217mg	115% 802mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	13.2% 1.46mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	3.97% 147g	27% 1000g	3700g per day for Men 19-50 years

Coconut Milk VS Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Coconut Milk or Brussels Sprouts?

Lets compare vitamin content per 500 calories of Coconut Milk vs Brussels Sprouts:

• 500 kcal of Raw Brussels Sprouts contain more Vitamin A, 28.6 times more Vitamin B1, more Vitamin B2, 5.2 times more Vitamin B3, 9 times more Vitamin B5, 35.5 times more Vitamin B6, 20.4 times more Vitamin B9, 162.4 times more Vitamin C, 31.4 times more Vitamin E and 9467.4 times more Vitamin K than Raw Coconut Milk.
• 500 calories of Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Coconut Milk as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Coconut Milk vs Brussels Sprouts:

• 500 kcal of Raw Brussels Sprouts contain 14 times more Calcium, 1.4 times more Copper, 4.6 times more Iron, 3.3 times more Magnesium, 2 times more Manganese, 3.7 times more Phosphorus, 7.9 times more Potassium, 1.4 times more Selenium, 8.9 times more Sodium, 3.4 times more Zinc and 6.8 times more Water than Raw Coconut Milk.
• 500 calories of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Coconut Milk have 14.9 times more Fat and 63.7 times more Saturated Fat than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain more Omega 3, 8.6 times more Carbohydrate, 3.5 times more Sugars, 9.2 times more Fiber and 7.9 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Brussels Sprouts offer comparable quantities of Energy per 500 calories.
• 500 calories of Coconut Milk provide inadequate amounts of Omega 3, Carbohydrate and Protein
• Both Raw Coconut Milk as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 500 calories.