Comparing Nutrients in 500 calories Coconut Milk VS Baked Potato Skin

Weight per 500 calories

• Coconut Milk: 217g
• Baked Potato Skin: 253g

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

Discover which food has more nutrients per 500 calories - Coconut Milk or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Coconut Milk	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.4% 52g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.58% 0.025g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	0.48% 0.081g	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	89.5% 116g	130g per day for Men 19-50 years
Sugars	10% 7.26g	4.88% 3.54g	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	12.6% 4.8g	52.5% 20g	38g per day for Men 19-50 years
Protein	8.9% 4.98g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.7% 0.057mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	43.3% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	119% 1.55mg	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	14% 55.6μg	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	38% 34mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.22μg	3.58% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Baked Potato Skin	Recommended Dietary Allowance
Calcium	3.48% 34.8mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	64.3% 0.58mg	229% 2.06mg	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	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	67.6% 1.56mg	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	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	3.2% 1.77μg	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	3.54% 53mg	1500mg per day for Men 19-50 years
Zinc	13.2% 1.46mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	3.97% 147g	3.23% 119g	3700g per day for Men 19-50 years

Coconut Milk VS Baked Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Coconut Milk or Baked Potato Skin?

Lets compare vitamin content per 500 calories of Coconut Milk vs Baked Potato Skin:

• 500 kcal of Baked Potato Skin contain 5.5 times more Vitamin B1, more Vitamin B2, 4.7 times more Vitamin B3, 5.4 times more Vitamin B5, 21.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.6 times more Vitamin C than Raw Coconut Milk.
• 500 calories of Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Coconut Milk as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Coconut Milk vs Baked Potato Skin:

• 500 calories of Coconut Milk have 1.3 times more Manganese and 7.6 times more Selenium than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 3.6 times more Copper, 5 times more Iron, 1.3 times more Magnesium and 2.5 times more Potassium than Raw Coconut Milk.
• Both Coconut Milk and Baked Potato Skin contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Baked Potato Skin lack sufficient amounts of Selenium
• Both Raw Coconut Milk as well as Baked Potato Skin lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Coconut Milk have 205.2 times more Fat, 700 times more Saturated Fat and 2.1 times more Sugars than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 9.7 times more Carbohydrate, 4.2 times more Fiber and 2.2 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Baked Potato Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Coconut Milk provide inadequate amounts of Carbohydrate and Protein
• Both Raw Coconut Milk as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.