Comparing Nutrients in 1 kilogram Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	3%	60%	37%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.7% 310kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 21g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	65% 21g	132% 42g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	136% 177g	130g per day for Men 19-50 years
Sugars	34.5% 25g	62.8% 45.5g	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% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	0% 0g	276% 105g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	70% 630μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	91% 1.18mg	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	0% 0μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	521% 12.5μg	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	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1731% 260mg	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 Milk, Fortified With Calcium, Vitamins A, B12, D2	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	188% 1880mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	1061% 9.55mg	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	37.5% 3mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	NA	1070% 24.6mg	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	0% 0mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	25.6% 946g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 vs Oil Roasted Almonds:

• 1 kilogram of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 has more Vitamin A, more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.
• 1 kilogram of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 as well as Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 vs Oil Roasted Almonds:

• 1 kilogram of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 has 33.8 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.5 times more Calcium, more Copper, 12.3 times more Iron, more Magnesium, more Phosphorus, 36.8 times more Potassium, more Selenium and more Zinc than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• 1 kilogram of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 lack sufficient amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 19.6 times more Energy, 26.5 times more Fat, 2 times more Saturated Fat, more Omega 6, 6.1 times more Carbohydrate, 1.8 times more Sugars, more Fiber and 101.1 times more Protein than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• 1 kilogram of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.