Comparing Nutrients in 14 ounces Sweetened Coconut Flakes VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sweetened Coconut Flakes	Roasted Almonds	Recommended Dietary Allowance
Energy	62.4% 1810kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	327% 105g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	64% 83.4g	130g per day for Men 19-50 years
Sugars	201% 146g	26.6% 19.3g	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	0.055% 0.04g	0.055% 0.04g	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	% 2.1g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 144g	% 19g	g per day for Men 19-50 years
Fiber	103% 39.3g	114% 43.3g	38g per day for Men 19-50 years
Protein	22% 12.4g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	41.5% 0.54mg	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	2.98% 12μg	54.6% 218μg	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% 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	632% 95mg	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

	Sweetened Coconut Flakes	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	485% 4.36mg	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	75% 6mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	385% 8.86mg	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	56.7% 397mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	75.4% 1131mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Coconut Flakes vs Roasted Almonds:

• Dry Roasted Almonds contain 5.1 times more Vitamin B1, 79.8 times more Vitamin B2, 5.2 times more Vitamin B3, 2.3 times more Vitamin B5, 4.5 times more Vitamin B6, 18.3 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Sweetened Coconut Flakes vs Roasted Almonds:

• Packaged Sweetened Coconut Meat Flakes have 8.1 times more Selenium and 95 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 24.4 times more Calcium, 3.7 times more Copper, 2.5 times more Iron, 5.5 times more Magnesium, 2.3 times more Manganese, 4.7 times more Phosphorus, 2 times more Potassium and 4.7 times more Zinc than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 14 ounces:

• Packaged Sweetened Coconut Meat Flakes have 6.5 times more Saturated Fat, 2.5 times more Carbohydrate and 7.6 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 1.9 times more Fat, 58.3 times more Omega 6 and 6.7 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Dry Roasted Almonds have similar amounts of Fiber per 14 oz.
• Both Packaged Sweetened Coconut Meat Flakes as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.