Comparing Nutrients in 1 kilogram Almond paste VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Coconut Water	15%	9%	76%

Macro Nutrients

	Almond paste	Coconut Water	Recommended Dietary Allowance
Energy	158% 4580kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	5.5% 1.76g	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	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	28.5% 37g	130g per day for Men 19-50 years
Sugars	500% 363g	36% 26g	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	29% 11g	38g per day for Men 19-50 years
Protein	161% 90g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Coconut Water	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	24.6% 0.32mg	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	7.5% 30μg	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	26.7% 24mg	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	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

	Almond paste	Coconut Water	Recommended Dietary Allowance
Calcium	172% 1720mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	44.4% 0.4mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	61.7% 1.42mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	70% 1050mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	3.8% 141g	25.7% 950g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Coconut Water per 1 kg

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

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

• 1 kilogram of Almond paste has 2.7 times more Vitamin B1, 7.3 times more Vitamin B2, 17.8 times more Vitamin B3, 2.6 times more Vitamin B5, 24.3 times more Vitamin B9 and more Vitamin E than Coconut Water.
• While 1 kg of Coconut Water (liquid From Coconuts) contains 24 times more Vitamin C than Almond paste.
• Both Almond paste and Coconut Water provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• 1 kilogram of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Almond paste as well as Coconut Water (liquid From Coconuts) 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 Water:

• 1 kilogram of Almond paste has 7.2 times more Calcium, 11.4 times more Copper, 5.5 times more Iron, 5.2 times more Magnesium, 6 times more Manganese, 12.9 times more Phosphorus, 1.3 times more Potassium, 4.2 times more Selenium and 14.8 times more Zinc than Coconut Water.
• While 1 kg of Coconut Water (liquid From Coconuts) contains 11.7 times more Sodium and 6.7 times more Water than Almond paste.
• 1 kilogram of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 24.1 times more Energy, 138.7 times more Fat, 14.9 times more Saturated Fat, more Omega 3, 2788 times more Omega 6, 12.9 times more Carbohydrate, 13.9 times more Sugars, 4.4 times more Fiber and 12.5 times more Protein than Coconut Water.
• 1 kilogram of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein