Comparing Nutrients in 7 ounces Coconut Water VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Coconut Water	Coconut Milk	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	131% 42g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.66% 7.36g	8.46% 11g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	9.14% 6.63g	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	5.74% 2.2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Coconut Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	9.43% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	5.04% 0.065mg	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	1.5% 5.95μg	7.94% 31.8μg	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	5.3% 4.76mg	6.17% 5.56mg	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	0% 0mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Coconut Milk	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	58.7% 0.53mg	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	7.2% 0.58mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	79% 1.8mg	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	5.67% 39.7mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	15.4% 522mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	5.1% 189g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Coconut Milk per 7 oz

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

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

• 7 ounces of Coconut Water have more Vitamin B2 than Coconut Milk.
• While 7 oz of Raw Coconut Milk contain 9.5 times more Vitamin B3, 4.3 times more Vitamin B5 and 5.3 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Coconut Milk provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 7 ounces of Coconut Milk have insufficient amounts of Vitamin B2
• Both Coconut Water (liquid From Coconuts) as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Coconut Water vs Coconut Milk:

• 7 ounces of Coconut Water have 1.5 times more Calcium, 7 times more Sodium and 1.4 times more Water than Coconut Milk.
• While 7 oz of Raw Coconut Milk contain 6.7 times more Copper, 5.7 times more Iron, 1.5 times more Magnesium, 6.5 times more Manganese, 5 times more Phosphorus, 6.2 times more Selenium and 6.7 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Coconut Milk contain similar levels of Potassium per seven ounces.
• 7 ounces of Coconut Water lack sufficient amounts of Selenium and Zinc
• 7 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Coconut Milk contain 12.1 times more Energy, 119.2 times more Fat, 120.1 times more Saturated Fat, 1.5 times more Carbohydrate, 1.3 times more Sugars, 2 times more Fiber and 3.2 times more Protein than Coconut Water (liquid From Coconuts).
• 7 ounces of Coconut Water provide inadequate amounts of Energy and Protein
• Both Coconut Water (liquid From Coconuts) as well as Raw Coconut Milk provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.