Comparing Nutrients in 7 ounces Frozen Coconut Milk VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Frozen Coconut Milk	Raw Whole Tahini	Recommended Dietary Allowance
Energy	14% 401kcal	39% 1131kcal	2900kcal per day for Men 19-50 years
Fat	42.6% 41.3g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	NA	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	241% 41g	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	40% 52g	130g per day for Men 19-50 years
Sugars	NA	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	NA	48.6% 18.5g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	212% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.32% 1.33mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	22.7% 0.3mg	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	48.6% 194μg	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	0% 0mg	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	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

	Frozen Coconut Milk	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	357% 3.2mg	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	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	126% 2.9mg	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	213% 1492mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Coconut Milk VS Raw Whole Tahini per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Coconut Milk vs Raw Whole Tahini:

• 7 oz of Raw Whole Tahini contain 55.8 times more Vitamin B1, more Vitamin B2, 8.8 times more Vitamin B3, 4.3 times more Vitamin B5, 5 times more Vitamin B6 and 7 times more Vitamin B9 than Frozen Coconut Milk.
• 7 ounces of Frozen Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Frozen Coconut Milk as well as Raw Whole Tahini 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 Raw Whole Tahini:

• 7 oz of Raw Whole Tahini contain 105 times more Calcium, 6.9 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 1.8 times more Manganese, 12.7 times more Phosphorus, 1.8 times more Potassium, 6.2 times more Sodium and 7.9 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 ounces of Frozen Coconut Milk have 2.7 times more Saturated Fat than Raw Whole Tahini.
• While 7 oz of Raw Whole Tahini contain 2.8 times more Energy, 2.3 times more Fat, 90.6 times more Omega 6, 4.7 times more Carbohydrate and 11.1 times more Protein than Frozen Coconut Milk.
• 7 ounces of Frozen Coconut Milk provide inadequate amounts of Omega 6