Comparing Nutrients in 5 ounces Coconut Milk VS Dried Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Coconut Milk	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	11.2% 326kcal	17% 493kcal	2900kcal per day for Men 19-50 years
Fat	35% 33.8g	2.92% 2.83g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	6.04% 7.85g	79% 103g	130g per day for Men 19-50 years
Sugars	6.53% 4.73g	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	8.2% 3.1g	NA	38g per day for Men 19-50 years
Protein	5.8% 3.25g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	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	3.07% 0.037mg	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	6.73% 1.08mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	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	5.67% 22.7μg	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	4.4% 3.97mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	29% 2.32mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	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	20.2% 142mg	54.5% 381mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	2.6% 96g	0.48% 17.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Coconut Milk vs Dried Ginkgo Nuts:

• 5 oz of Dried Ginkgo Nuts contain more Vitamin A, 16.5 times more Vitamin B1, more Vitamin B2, 15.4 times more Vitamin B3, 7.3 times more Vitamin B5, 19.4 times more Vitamin B6, 6.6 times more Vitamin B9 and 10.5 times more Vitamin C than Raw Coconut Milk.
• 5 ounces of Coconut Milk have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw 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 Coconut Milk vs Dried Ginkgo Nuts:

• 5 ounces of Coconut Milk have 4.2 times more Manganese than Dried Ginkgo Nuts.
• While 5 oz of Dried Ginkgo Nuts contain 2 times more Copper, 1.4 times more Magnesium, 2.7 times more Phosphorus and 3.8 times more Potassium than Raw Coconut Milk.
• Both Coconut Milk and Dried Ginkgo Nuts contain similar levels of Iron and Zinc per five ounces.
• 5 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Coconut Milk have 11.9 times more Fat and 55.5 times more Saturated Fat than Dried Ginkgo Nuts.
• While 5 oz of Dried Ginkgo Nuts contain 1.5 times more Energy, 2.6 times more Omega 6, 13.1 times more Carbohydrate and 4.5 times more Protein than Raw Coconut Milk.
• 5 ounces of Coconut Milk provide inadequate amounts of Omega 6
• Both Raw Coconut Milk as well as Dried Ginkgo Nuts provide inadequate amounts of Omega 3 in five ounces.