Comparing Nutrients in 7 ounces Coconut Milk VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Coconut Milk	Ginkgo Nuts	Recommended Dietary Allowance
Energy	15.7% 456kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	1.98% 0.63g	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	6.75% 1.15g	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	57.4% 74.6g	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	NA	38g per day for Men 19-50 years
Protein	8.1% 4.54g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.43% 1.5mg	74.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	50% 0.65mg	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	26.8% 107μg	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	33% 29.8mg	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	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	60.4% 0.54mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	9.75% 0.22mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	15.4% 522mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.63% 134g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Ginkgo Nuts per 7 oz

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

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

• 7 oz of Raw Ginkgo Nuts contain more Vitamin A, 8.5 times more Vitamin B1, more Vitamin B2, 7.9 times more Vitamin B3, 9.9 times more Vitamin B6, 3.4 times more Vitamin B9 and 5.4 times more Vitamin C than Raw Coconut Milk.
• Both Coconut Milk and Ginkgo Nuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Coconut Milk have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Coconut Milk as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Coconut Milk have 1.6 times more Iron, 1.4 times more Magnesium, 8.1 times more Manganese and 2 times more Zinc than Ginkgo Nuts.
• While 7 oz of Raw Ginkgo Nuts contain 1.9 times more Potassium than Raw Coconut Milk.
• Both Coconut Milk and Ginkgo Nuts contain similar levels of Copper and Phosphorus per seven ounces.
• Both Raw Coconut Milk as well as Raw Ginkgo Nuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Coconut Milk have 1.3 times more Energy, 14.2 times more Fat and 66.3 times more Saturated Fat than Ginkgo Nuts.
• While 7 oz of Raw Ginkgo Nuts contain 2.2 times more Omega 6, 6.8 times more Carbohydrate and 1.9 times more Protein than Raw Coconut Milk.
• 7 ounces of Coconut Milk provide inadequate amounts of Omega 6
• Both Raw Coconut Milk as well as Raw Ginkgo Nuts provide inadequate amounts of Omega 3 in seven ounces.