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

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Coconut Milk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	15.7% 456kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	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	11.5% 4.37g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	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	4.3% 0.052mg	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	9.43% 1.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	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	7.94% 31.8μg	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	6.17% 5.56mg	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	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	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	40.7% 3.25mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	NA	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	28.3% 198mg	NA	700mg per day for Men 19-50 years
Potassium	15.4% 522mg	26.3% 893mg	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	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	NA	11mg per day for Men 19-50 years
Water	3.63% 134g	3.65% 135g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Coconut Milk vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Coconut Milk have 1.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 7 ounces of Coconut Milk have 3.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.7 times more Potassium and 19.9 times more Sodium than Raw Coconut Milk.
• Both Raw 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 Coconut Milk have 1.8 times more Energy, 13.2 times more Fat, 126.6 times more Saturated Fat and 4.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 4.7 times more Carbohydrate than Raw Coconut Milk.
• Both Coconut Milk and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per seven ounces.