Comparing Nutrients in 7 ounces Canned Coconut Milk VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Coconut Milk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13.5% 391kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	117% 37.5g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7.16% 4g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	NA	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	13% 437mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	NA	11mg per day for Men 19-50 years
Water	3.9% 145g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Coconut Milk vs Frozen Roasted Potatoes with Salt:

• Both Canned Coconut Milk and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Canned Coconut Milk as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Canned Coconut Milk vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Canned Coconut Milk have 6.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2 times more Potassium and 22.9 times more Sodium than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Coconut Milk have 1.6 times more Energy, 11.8 times more Fat and 113.3 times more Saturated Fat than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 9.3 times more Carbohydrate than Canned Coconut Milk.
• Both Canned Coconut Milk and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per seven ounces.