Comparing Nutrients in 7 ounces Coconut Milk VS Canned Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Canned Ginkgo Nuts	8%	13%	79%

Macro Nutrients

	Coconut Milk	Canned Ginkgo Nuts	Recommended Dietary Allowance
Energy	15.7% 456kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	33.7% 44g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	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	11.5% 4.37g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Canned Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.43% 1.5mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	30.2% 0.39mg	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	7.94% 31.8μg	16.4% 65.5μg	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	6.17% 5.56mg	20% 18mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Canned Ginkgo Nuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	36.6% 0.33mg	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	40.7% 3.25mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	5.87% 0.13mg	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	28.3% 198mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	15.4% 522mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	40.6% 609mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.9% 145g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Coconut Milk have 1.9 times more Vitamin B5 than Canned Ginkgo Nuts.
• While 7 oz of Canned Ginkgo Nuts contain 5.1 times more Vitamin B1, more Vitamin B2, 4.8 times more Vitamin B3, 6 times more Vitamin B6, 2.1 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Coconut Milk.
• 7 ounces of Coconut Milk have insufficient amounts of Vitamin B2
• 7 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• Both Raw Coconut Milk as well as Canned Ginkgo Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Coconut Milk have 1.6 times more Copper, 5.7 times more Iron, 2.3 times more Magnesium, 13.5 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 12.4 times more Selenium and 3.2 times more Zinc than Canned Ginkgo Nuts.
• While 7 oz of Canned Ginkgo Nuts contain 20.5 times more Sodium than Raw Coconut Milk.
• 7 ounces of Canned Ginkgo Nuts lack sufficient amounts of Selenium and Zinc
• Both Raw Coconut Milk as well as Canned Ginkgo Nuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Coconut Milk have 2.1 times more Energy, 14.7 times more Fat and 68.4 times more Saturated Fat than Canned Ginkgo Nuts.
• While 7 oz of Canned Ginkgo Nuts contain 2.1 times more Omega 6, 4 times more Carbohydrate and 4.2 times more Fiber than Raw Coconut Milk.
• Both Coconut Milk and Canned Ginkgo Nuts offer comparable quantities of Protein per seven ounces.
• 7 ounces of Coconut Milk provide inadequate amounts of Omega 6
• Both Raw Coconut Milk as well as Canned Ginkgo Nuts provide inadequate amounts of Omega 3 in seven ounces.