Comparing Nutrients in 5 ounces Frozen Coconut Milk VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Frozen Coconut Milk	Raw Whole Tahini	Recommended Dietary Allowance
Energy	9.87% 286kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	30.4% 29.5g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	81.7% 26g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	NA	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	172% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.1% 7.9g	28.6% 37g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	16.2% 0.21mg	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	34.7% 139μg	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	1.73% 1.56mg	0% 0mg	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

	Frozen Coconut Milk	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	255% 2.3mg	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	14.4% 1.15mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	89.8% 2.07mg	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	12% 83.6mg	152% 1066mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	2.74% 101g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Coconut Milk VS Raw Whole Tahini per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Coconut Milk vs Raw Whole Tahini:

• 5 oz of Raw Whole Tahini contain 55.8 times more Vitamin B1, more Vitamin B2, 8.8 times more Vitamin B3, 4.3 times more Vitamin B5, 5 times more Vitamin B6 and 7 times more Vitamin B9 than Frozen Coconut Milk.
• 5 ounces of Frozen Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Frozen Coconut Milk as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Coconut Milk vs Raw Whole Tahini:

• 5 oz of Raw Whole Tahini contain 105 times more Calcium, 6.9 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 1.8 times more Manganese, 12.7 times more Phosphorus, 1.8 times more Potassium, 6.2 times more Sodium and 7.9 times more Zinc than Frozen Coconut Milk.
• 5 ounces of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Coconut Milk have 2.7 times more Saturated Fat than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 2.8 times more Energy, 2.3 times more Fat, 90.6 times more Omega 6, 4.7 times more Carbohydrate and 11.1 times more Protein than Frozen Coconut Milk.
• 5 ounces of Frozen Coconut Milk provide inadequate amounts of Omega 6