Comparing Nutrients in 100 calories Plain Almond Butter VS Shredded Sweetened Dried Coconut Meat

Weight per 100 calories

• Plain Almond Butter: 16.3g
• Shredded Sweetened Dried Coconut Meat: 20g

Plain Almond Butter has 1.2 times more energy per 100g than Shredded Sweetened Dried Coconut Meat. It has very high energy density when compared to other foods. Shredded Sweetened Dried Coconut Meat having very high energy density.

Discover which food has more nutrients per 100 calories - Plain Almond Butter or Shredded Sweetened Dried Coconut Meat?

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Plain Almond Butter	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.04g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	0.071% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.36% 3.07g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	1% 0.72g	12% 8.6g	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	0% 0g	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	% 0.003g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	2.36% 0.9g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	1.03% 0.57g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.56% 0.007mg	0.52% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	0.31% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	0.59% 0.095mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.04% 0.052mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	4.16% 0.054mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	31% 9.33μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.16% 8.63μg	0.4% 1.6μg	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	0% 0mg	0.16% 0.14mg	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	26.3% 3.94mg	0.52% 0.078mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.05% 0.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	5.65% 56.5mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	6.94% 0.062mg	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	7.1% 0.57mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	2.38% 10mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	21.5% 0.49mg	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	12% 82.7mg	3.05% 21.4mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	1.98% 67.3mg	3400mg per day for Men 19-50 years
Selenium	0.71% 0.39μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.076% 1.14mg	3.5% 52.3mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.007% 0.27g	0.068% 2.5g	3700g per day for Men 19-50 years

Plain Almond Butter VS Shredded Sweetened Dried Coconut Meat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Plain Almond Butter or Shredded Sweetened Dried Coconut Meat?

Lets compare vitamin content per 100 calories of Plain Almond Butter vs Shredded Sweetened Dried Coconut Meat:

• 100 calories of Plain Almond Butter have 38.3 times more Vitamin B2, 5.4 times more Vitamin B3, 5.4 times more Vitamin B9 and 50.7 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• While 100 kcal of Shredded Sweetened Dried Coconut Meat contain 2.8 times more Vitamin B5 and 3.2 times more Vitamin B6 than Plain Almond Butter no Salt.
• 100 calories of Plain Almond Butter have insufficient amounts of Vitamin B5 and Vitamin B6
• 100 calories of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• Both Plain Almond Butter no Salt as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Plain Almond Butter vs Shredded Sweetened Dried Coconut Meat:

• 100 calories of Plain Almond Butter have 18.9 times more Calcium, 2.4 times more Copper, 1.5 times more Iron, 4.6 times more Magnesium, 3.9 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• While 100 kcal of Shredded Sweetened Dried Coconut Meat contain 1.4 times more Manganese, 8.5 times more Selenium and 45.9 times more Sodium than Plain Almond Butter no Salt.
• 100 calories of Plain Almond Butter lack sufficient amounts of Selenium
• 100 calories of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Plain Almond Butter have 1.3 times more Fat, 28.6 times more Omega 6, 1.9 times more Fiber and 5.9 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 100 kcal of Shredded Sweetened Dried Coconut Meat contain 9.3 times more Saturated Fat, 3.1 times more Carbohydrate and 11.9 times more Sugars than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Shredded Sweetened Dried Coconut Meat offer comparable quantities of Energy per 100 calories.
• 100 calories of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 6 and Protein
• Both Plain Almond Butter no Salt as well as Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3 in 100 calories.