Comparing Nutrients in 5 ounces Coconut Water VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Coconut Water	Coconut Milk	Recommended Dietary Allowance
Energy	0.93% 27kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	35% 33.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	94% 30g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	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	4.05% 5.26g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	4.1% 1.56g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	3.54% 0.043mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	6.73% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.061mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	1.06% 4.25μg	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	3.78% 3.4mg	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	0% 0mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Coconut Milk	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	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	5.14% 0.41mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	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	4.05% 28.3mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.64% 135g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Coconut Milk per 5 oz

Compare the macro and micronutrient content in 5 oz of Coconut Water 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 Coconut Water vs Coconut Milk:

• 5 ounces of Coconut Water have more Vitamin B2 than Coconut Milk.
• While 5 oz of Raw Coconut Milk contain 9.5 times more Vitamin B3, 4.3 times more Vitamin B5 and 5.3 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Coconut Milk provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 5 ounces of Coconut Milk have insufficient amounts of Vitamin B2
• Both Coconut Water (liquid From Coconuts) as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Coconut Water have 1.5 times more Calcium, 7 times more Sodium and 1.4 times more Water than Coconut Milk.
• While 5 oz of Raw Coconut Milk contain 6.7 times more Copper, 5.7 times more Iron, 1.5 times more Magnesium, 6.5 times more Manganese, 5 times more Phosphorus, 6.2 times more Selenium and 6.7 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Coconut Milk contain similar levels of Potassium per five ounces.
• 5 ounces of Coconut Water lack sufficient amounts of Selenium and Zinc
• 5 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Coconut Milk contain 12.1 times more Energy, 119.2 times more Fat, 120.1 times more Saturated Fat, 1.5 times more Carbohydrate, 1.3 times more Sugars, 2 times more Fiber and 3.2 times more Protein than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water provide inadequate amounts of Energy and Protein
• Both Coconut Water (liquid From Coconuts) as well as Raw Coconut Milk provide inadequate amounts of Omega 3 and Omega 6 in five ounces.