Comparing Nutrients in 100 grams Dried Butternuts VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Dried Butternuts	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	21% 612kcal	6.97% 202kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	21.4% 21g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	57.6% 18.4g	32g per day for Men 19-50 years
Omega 3	545% 8.7g	NA	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.27% 12g	4.3% 5.6g	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	12.4% 4.7g	NA	38g per day for Men 19-50 years
Protein	44.5% 25g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.05mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	2.3% 0.03mg	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	16.5% 66μg	3.5% 14μg	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	3.56% 3.2mg	1.22% 1.1mg	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

	Dried Butternuts	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	5.3% 53mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	26% 0.24mg	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	50.3% 4mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	285% 6.56mg	35% 0.81mg	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	63.7% 446mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	1.93% 71.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Frozen Coconut Milk per 100 g

Compare the macro and micronutrient content in 100 g of Dried Butternuts versus 100 g of Frozen Coconut Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Butternuts vs Frozen Coconut Milk:

• 100 grams of Dried Butternuts have 16.7 times more Vitamin B1, more Vitamin B2, 1.6 times more Vitamin B3, 3.9 times more Vitamin B5, 18.7 times more Vitamin B6, 4.7 times more Vitamin B9 and 2.9 times more Vitamin C than Frozen Coconut Milk.
• 100 grams of Frozen Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Dried Butternuts as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dried Butternuts vs Frozen Coconut Milk:

• 100 grams of Dried Butternuts have 13.3 times more Calcium, 1.9 times more Copper, 5 times more Iron, 7.4 times more Magnesium, 8.1 times more Manganese, 7.6 times more Phosphorus, 1.8 times more Potassium and 5.3 times more Zinc than Frozen Coconut Milk.
• 100 grams of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Butternuts have 3 times more Energy, 2.7 times more Fat, 147.9 times more Omega 6, 2.2 times more Carbohydrate and 15.5 times more Protein than Frozen Coconut Milk.
• While 100 g of Frozen Coconut Milk contain 14.1 times more Saturated Fat than Dried Butternuts.
• 100 grams of Frozen Coconut Milk provide inadequate amounts of Omega 6