Comparing Nutrients in 14 ounces Shredded Sweetened Dried Coconut Meat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Roasted Almonds	Recommended Dietary Allowance
Energy	68.6% 1988kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	145% 141g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	390% 125g	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	9.06% 1.54g	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	146% 189g	64% 83.4g	130g per day for Men 19-50 years
Sugars	236% 171g	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	47% 18g	114% 43.3g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	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	10.3% 0.12mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.3% 2.87mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	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	7.94% 31.8μg	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	3.1% 2.78mg	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	10.3% 1.55mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	95% 7.62mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	427% 9.82mg	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	60.7% 425mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	121% 66.3μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	69.3% 1040mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.22mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Shredded Sweetened Dried Coconut Meat vs Roasted Almonds:

• Shredded Sweetened Dried Coconut Meat has 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Vitamin B1, 59.9 times more Vitamin B2, 7.7 times more Vitamin B3, 6.9 times more Vitamin B9 and 61.3 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat 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 Shredded Sweetened Dried Coconut Meat vs Roasted Almonds:

• Shredded Sweetened Dried Coconut Meat has 8.4 times more Selenium and 87.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 17.9 times more Calcium, 3.5 times more Copper, 1.9 times more Iron, 5.6 times more Magnesium, 4.4 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Dry Roasted Almonds have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Shredded Sweetened Dried Coconut Meat has 7.7 times more Saturated Fat, 2.3 times more Carbohydrate and 8.9 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Fat, 33.4 times more Omega 6, 2.4 times more Fiber and 7.3 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Dry Roasted Almonds have similar amounts of Energy per 14 oz.
• Both Shredded Sweetened Dried Coconut Meat as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.