Comparing Nutrients in 100 grams Canned Coconut Milk VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Canned Coconut Milk	Dried Acorns	Recommended Dietary Allowance
Energy	6.8% 197kcal	17.6% 509kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	35.6% 6.05g	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	41.3% 53.7g	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	NA	NA	38g per day for Men 19-50 years
Protein	3.6% 2.02g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.15% 0.028mg	53.5% 0.7mg	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	28.8% 115μg	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	0% 0mg	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	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

	Canned Coconut Milk	Dried Acorns	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	91% 0.82mg	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	41.3% 3.3mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	59.3% 1.36mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	21% 709mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	1.97% 73g	0.14% 5.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Dried Acorns per 100 g

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

Lets compare vitamin content per 100 grams of Canned Coconut Milk vs Dried Acorns:

• 100 g of Dried Acorns contain 6.8 times more Vitamin B1, more Vitamin B2, 3.8 times more Vitamin B3, 6.1 times more Vitamin B5, 24.8 times more Vitamin B6 and 8.2 times more Vitamin B9 than Canned Coconut Milk.
• 100 grams of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Canned Coconut Milk as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Canned Coconut Milk vs Dried Acorns:

• 100 grams of Canned Coconut Milk have 3.2 times more Iron than Dried Acorns.
• While 100 g of Dried Acorns contain 3 times more Calcium, 3.7 times more Copper, 1.8 times more Magnesium, 1.8 times more Manganese and 3.2 times more Potassium than Canned Coconut Milk.
• Both Canned Coconut Milk and Dried Acorns contain similar levels of Phosphorus and Zinc per 100 grams.
• 100 grams of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Coconut Milk have 4.6 times more Saturated Fat than Dried Acorns.
• While 100 g of Dried Acorns contain 2.6 times more Energy, 1.5 times more Fat, 26 times more Omega 6, 19.1 times more Carbohydrate and 4 times more Protein than Canned Coconut Milk.
• 100 grams of Canned Coconut Milk provide inadequate amounts of Omega 6