Comparing Nutrients in 100 calories Unsweetened Ready-to-drink Coconut Water VS Blanched Almonds

Weight per 100 calories

• Unsweetened Ready-to-drink Coconut Water: 556g
• Blanched Almonds: 17g

Blanched Almonds have 32.8 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is very high in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Which food has more nutrients per 100 calories - Unsweetened Ready-to-drink Coconut Water or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	30% 21.8g	1.1% 0.78g	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	16.4% 12g	0% 0g	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	% 4.56g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 5.33g	% 0.76g	g per day for Men 19-50 years
Fiber	0% 0g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	2.2% 1.22g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	1.5% 0.019mg	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	0% 0μg	2.08% 8.3μg	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	61% 55mg	0% 0mg	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	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.9% 39mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	4.94% 0.044mg	19.3% 0.17mg	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	2.1% 0.17mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	13.5% 0.31mg	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	3.97% 27.8mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	9.63% 144mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	14.3% 528g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Unsweetened Ready-to-drink Coconut Water vs Blanched Almonds:

• Unsweetened Ready-to-drink Coconut Water has 5.1 times more Vitamin B1 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Unsweetened Ready-to-drink Coconut Water vs Blanched Almonds:

• Unsweetened Ready-to-drink Coconut Water has 3.9 times more Manganese, 8.2 times more Potassium, 44.9 times more Sodium and 690.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 2.9 times more Phosphorus and 4.5 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Blanched Almonds have similar amounts of Calcium per 100 kcal.
• Both Unsweetened Ready-to-drink Coconut Water as well as Blanched Almonds have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Unsweetened Ready-to-drink Coconut Water has 7.4 times more Carbohydrate, 27.8 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain more Fat, more Saturated Fat, more Omega 6, more Fiber and 3 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Blanched Almonds have similar amounts of Energy per 100 kcal.
• Both Unsweetened Ready-to-drink Coconut Water as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.