Comparing Nutrients in 100 grams Canned Coconut Milk VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Canned Coconut Milk	Coconut Milk	Recommended Dietary Allowance
Energy	6.8% 197kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	66% 21g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	1.54% 0.26g	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	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	NA	4.6% 3.34g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	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	1.83% 0.022mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.15% 0.028mg	2.54% 0.033mg	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	4% 16μg	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	3.1% 2.8mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Coconut Milk	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	29.6% 0.27mg	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	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	40% 0.92mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	7.74% 263mg	3400mg per day for Men 19-50 years
Selenium	NA	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1% 15mg	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	1.83% 67.6g	3700g per day for Men 19-50 years

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

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

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

• 100 g of Raw Coconut Milk contain 2.8 times more Vitamin C than Canned Coconut Milk.
• Both Canned Coconut Milk and Coconut Milk provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Canned Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin C
• Both Canned Coconut Milk as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Coconut Milk have 2 times more Iron and 1.2 times more Magnesium than Coconut Milk.
• Both Canned Coconut Milk and Coconut Milk contain similar levels of Copper, Manganese, Phosphorus, Potassium and Zinc per 100 grams.
• Both Canned Coconut Milk as well as Raw Coconut Milk lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Coconut Milk contain 2 times more Carbohydrate than Canned Coconut Milk.
• Both Canned Coconut Milk and Coconut Milk offer comparable quantities of Energy, Fat, Saturated Fat and Protein per 100 grams.
• Both Canned Coconut Milk as well as Raw Coconut Milk provide inadequate amounts of Omega 6 in 100 grams.