Comparing Nutrients in 100 grams Canned Coconut Milk VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Coconut Milk	Boiled Carrots	Recommended Dietary Allowance
Energy	6.8% 197kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.16% 2.8g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	NA	4.76% 3.45g	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	0.5% 0.36g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	NA	7.9% 3g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.15% 0.028mg	11.8% 0.15mg	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	3.5% 14μg	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	1.1% 1mg	4% 3.6mg	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	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.8% 18mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 47.5μg	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	41.3% 3.3mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	6.74% 0.16mg	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	13.7% 96mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.97% 73g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Coconut Milk vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 3 times more Vitamin B1, more Vitamin B2, 1.5 times more Vitamin B5, 5.5 times more Vitamin B6 and 3.6 times more Vitamin C than Canned Coconut Milk.
• Both Canned Coconut Milk and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Canned Coconut Milk as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Coconut Milk vs Boiled Carrots:

• Canned Coconut Milk has 13.1 times more Copper, 9.7 times more Iron, 4.6 times more Magnesium, 5 times more Manganese, 3.2 times more Phosphorus and 2.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Calcium and 4.5 times more Sodium than Canned Coconut Milk.
• Both Canned Coconut Milk and Boiled and Drained Carrots have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Coconut Milk has 5.6 times more Energy, 118.5 times more Fat, 630.5 times more Saturated Fat, 2.7 times more Omega 6 and 2.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.9 times more Carbohydrate than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.