Comparing Nutrients in 7 ounces Frozen Coconut Milk VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Coconut Milk	Brazilnuts	Recommended Dietary Allowance
Energy	14% 401kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	42.6% 41.3g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.32% 1.33mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	15.4% 0.2mg	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	11% 43.7μg	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	2.43% 2.2mg	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Coconut Milk	Brazilnuts	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	384% 3.46mg	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	20% 1.6mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	106% 2.43mg	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	16.7% 117mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Coconut Milk VS Brazilnuts per 7 oz

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

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

• 7 ounces of Frozen Coconut Milk have 2.3 times more Vitamin B3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 26.8 times more Vitamin B1, more Vitamin B2, 3.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Brazilnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Frozen Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Frozen Coconut Milk as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Coconut Milk vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 40 times more Calcium, 7.4 times more Copper, 3 times more Iron, 11.8 times more Magnesium, 1.5 times more Manganese, 12.3 times more Phosphorus, 2.8 times more Potassium and 6.9 times more Zinc than Frozen Coconut Milk.
• 7 ounces of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 3.3 times more Energy, 3.2 times more Fat, 106.9 times more Omega 6, 2.1 times more Carbohydrate and 8.9 times more Protein than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Brazilnuts offer comparable quantities of Saturated Fat per seven ounces.
• 7 ounces of Frozen Coconut Milk provide inadequate amounts of Omega 6