Comparing Nutrients in 14 ounces Almond paste VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Almond paste	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	62.7% 1818kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	145% 141g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	390% 125g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	146% 189g	130g per day for Men 19-50 years
Sugars	198% 144g	236% 171g	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	50% 19g	47% 18g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	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	27% 0.33mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	57.3% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	82.7% 1.08mg	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	72.4% 290μg	7.94% 31.8μg	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	0.44% 0.4mg	3.1% 2.78mg	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	358% 53.7mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	68.3% 683mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	138% 1.24mg	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	79.4% 6.35mg	95% 7.62mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	427% 9.82mg	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	146% 1024mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	69.3% 1040mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	1.5% 56g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Shredded Sweetened Dried Coconut Meat per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Shredded Sweetened Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Shredded Sweetened Dried Coconut Meat:

• 14 ounces of Almond paste have 2.6 times more Vitamin B1, 20.7 times more Vitamin B2, 3 times more Vitamin B3, 9.1 times more Vitamin B9 and 34.7 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• While 14 oz of Shredded Sweetened Dried Coconut Meat contain 6.4 times more Vitamin B5 and 7.5 times more Vitamin B6 than Almond paste.
• 14 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Almond paste as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Shredded Sweetened Dried Coconut Meat:

• 14 ounces of Almond paste have 11.5 times more Calcium, 1.5 times more Copper, 2.6 times more Magnesium and 2.4 times more Phosphorus than Shredded Sweetened Dried Coconut Meat.
• While 14 oz of Shredded Sweetened Dried Coconut Meat contain 2.9 times more Manganese, 4 times more Selenium and 29.1 times more Sodium than Almond paste.
• Both Almond paste and Shredded Sweetened Dried Coconut Meat contain similar levels of Iron, Potassium and Zinc per 14 ounces.
• 14 ounces of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have more Omega 3, 14.4 times more Omega 6 and 3.1 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 14 oz of Shredded Sweetened Dried Coconut Meat contain 1.3 times more Fat and 12 times more Saturated Fat than Almond paste.
• Both Almond paste and Shredded Sweetened Dried Coconut Meat offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 14 ounces.
• 14 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3