Comparing Nutrients in 14 ounces Blanched Almonds VS Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	3%	60%	37%

Macro Nutrients

	Blanched Almonds	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Energy	80.7% 2342kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	8.5% 8.26g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	26% 8.27g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	13.7% 9.92g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	0% 0g	38g per day for Men 19-50 years
Protein	152% 85g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	0% 0mg	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	48.6% 194μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	207% 4.96μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.8% 167IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	0% 0mg	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

	Blanched Almonds	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Calcium	94% 937mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	0% 0mg	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	163% 13mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	NA	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	273% 1909mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	2.2% 75.4mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.48% 18g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• Blanched Almonds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain more Vitamin A, more Vitamin B12 and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Vitamin C and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• Blanched Almonds have 1.3 times more Calcium, more Copper, 10.9 times more Iron, more Magnesium, more Phosphorus, 34.7 times more Potassium, more Selenium and more Zinc than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 21 times more Water than Blanched Almonds.
• Both Blanched Almonds and Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 19 times more Energy, 25.3 times more Fat, 1.9 times more Saturated Fat, more Omega 6, 6.4 times more Carbohydrate, 1.9 times more Sugars, more Fiber and 101.9 times more Protein than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• Both Blanched Almonds as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.