Comparing Nutrients in 7 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	13.5% 391kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	117% 37.5g	131% 42g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.3% 5.58g	8.46% 11g	130g per day for Men 19-50 years
Sugars	NA	9.14% 6.63g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.16% 4g	8.1% 4.54g	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	3.64% 0.044mg	4.3% 0.052mg	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	7.9% 1.26mg	9.43% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	5.04% 0.065mg	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	6.95% 27.8μg	7.94% 31.8μg	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	2.2% 2mg	6.17% 5.56mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Coconut Milk	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	58.7% 0.53mg	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	82% 6.55mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	79% 1.8mg	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	27.2% 191mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	15.4% 522mg	3400mg per day for Men 19-50 years
Selenium	NA	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	3.9% 145g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Coconut Milk per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Coconut Milk versus 7 oz of Coconut Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Coconut Milk vs Coconut Milk:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Canned Coconut Milk vs Coconut Milk:

• 7 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 seven ounces.
• Both Canned Coconut Milk as well as Raw Coconut Milk lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• Both Canned Coconut Milk as well as Raw Coconut Milk provide inadequate amounts of Omega 6 in seven ounces.