Comparing Nutrients in 5 ounces Canned Coconut Milk VS Dried Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Canned Coconut Milk	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	9.63% 279kcal	17% 493kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.2g	2.92% 2.83g	97g per day for Men 19-50 years
Saturated Fat	83.8% 27g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	5.75% 0.98g	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	79% 103g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	5.1% 2.86g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.66% 78μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	70% 0.91mg	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	37.6% 150μg	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	46% 41.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	84.4% 0.76mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	13.6% 0.31mg	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	54.5% 381mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	1.23% 18.4mg	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	0.48% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Dried Ginkgo Nuts per 5 oz

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

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

• 5 oz of Dried Ginkgo Nuts contain more Vitamin A, 19.5 times more Vitamin B1, more Vitamin B2, 18.4 times more Vitamin B3, 8.8 times more Vitamin B5, 22.9 times more Vitamin B6, 7.6 times more Vitamin B9 and 29.3 times more Vitamin C than Canned Coconut Milk.
• 5 ounces of Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin C
• Both Canned Coconut Milk as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Coconut Milk vs Dried Ginkgo Nuts:

• 5 ounces of Canned Coconut Milk have 2.1 times more Iron and 3.5 times more Manganese than Dried Ginkgo Nuts.
• While 5 oz of Dried Ginkgo Nuts contain 2.4 times more Copper, 2.8 times more Phosphorus and 4.5 times more Potassium than Canned Coconut Milk.
• Both Canned Coconut Milk and Dried Ginkgo Nuts contain similar levels of Magnesium and Zinc per five ounces.
• 5 ounces of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Coconut Milk have 10.7 times more Fat and 49.6 times more Saturated Fat than Dried Ginkgo Nuts.
• While 5 oz of Dried Ginkgo Nuts contain 1.8 times more Energy, 3 times more Omega 6, 25.8 times more Carbohydrate and 5.1 times more Protein than Canned Coconut Milk.
• 5 ounces of Canned Coconut Milk provide inadequate amounts of Omega 6