Comparing Nutrients in 5 ounces Canned Coconut Milk VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Canned Coconut Milk	Coconut Milk	Recommended Dietary Allowance
Energy	9.63% 279kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.2g	35% 33.8g	97g per day for Men 19-50 years
Saturated Fat	83.8% 27g	94% 30g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.06% 4g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	NA	6.53% 4.73g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Coconut Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	6.73% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	3.6% 0.047mg	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	4.96% 20μg	5.67% 22.7μg	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	1.57% 1.4mg	4.4% 3.97mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Coconut Milk	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	42% 0.38mg	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	58.5% 4.68mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	56.5% 1.3mg	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	19.4% 136mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Coconut Milk per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Coconut Milk versus 5 oz of Coconut Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Coconut Milk vs Coconut Milk:

• 5 oz of Raw Coconut Milk contain 2.8 times more Vitamin C than Canned Coconut Milk.
• Both Canned Coconut Milk and Coconut Milk provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin C
• Both Canned Coconut Milk as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Coconut Milk vs Coconut Milk:

• 5 ounces of Canned Coconut Milk have 2 times more Iron and 1.2 times more Magnesium than Coconut Milk.
• Both Canned Coconut Milk and Coconut Milk contain similar levels of Copper, Manganese, Phosphorus, Potassium and Zinc per five ounces.
• Both Canned Coconut Milk as well as Raw Coconut Milk lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Coconut Milk contain 2 times more Carbohydrate than Canned Coconut Milk.
• Both Canned Coconut Milk and Coconut Milk offer comparable quantities of Energy, Fat, Saturated Fat and Protein per five ounces.
• Both Canned Coconut Milk as well as Raw Coconut Milk provide inadequate amounts of Omega 6 in five ounces.