Comparing Nutrients in 1 kilogram Almond paste VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Coconut	4%	80%	16%

Macro Nutrients

	Almond paste	Coconut	Recommended Dietary Allowance
Energy	158% 4580kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	928% 297g	32g per day for Men 19-50 years
Omega 3	124% 2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	117% 152g	130g per day for Men 19-50 years
Sugars	500% 363g	86% 62.3g	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	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	126% 48g	237% 90g	38g per day for Men 19-50 years
Protein	161% 90g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	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	183% 730μg	65% 260μg	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	1.1% 1mg	36.7% 33mg	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	903% 135mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Coconut	Recommended Dietary Allowance
Calcium	172% 1720mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	483% 4.35mg	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	200% 16mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	652% 15mg	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	369% 2580mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	100% 11mg	11mg per day for Men 19-50 years
Water	3.8% 141g	12.7% 470g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Coconut per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Coconut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Coconut:

• 1 kilogram of Almond paste has 1.2 times more Vitamin B1, 20.7 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B9 and 56.4 times more Vitamin E than Coconut.
• While 1 kg of Raw Coconut Meat contains 2.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 33 times more Vitamin C than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• 1 kilogram of Coconut have insufficient amounts of Vitamin B2 and Vitamin E
• Both Almond paste as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Coconut:

• 1 kilogram of Almond paste has 12.3 times more Calcium, 4.1 times more Magnesium, 2.3 times more Phosphorus and 1.3 times more Zinc than Coconut.
• While 1 kg of Raw Coconut Meat contains 1.5 times more Iron, 1.8 times more Manganese and 2.4 times more Selenium than Almond paste.
• Both Almond paste and Coconut contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.3 times more Energy, more Omega 3, 15.2 times more Omega 6, 3.1 times more Carbohydrate, 5.8 times more Sugars and 2.7 times more Protein than Coconut.
• While 1 kg of Raw Coconut Meat contains 11.3 times more Saturated Fat and 1.9 times more Fiber than Almond paste.
• Both Almond paste and Coconut offer comparable quantities of Fat per one kilogram.
• 1 kilogram of Coconut provide inadequate amounts of Omega 3