Comparing Nutrients in 1 kilogram Blanched Almonds VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Blanched Almonds	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	203% 5900kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	168% 163g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	484% 155g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	409% 532g	130g per day for Men 19-50 years
Sugars	64% 46.3g	710% 515g	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% 0g	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	% 0.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 515g	g per day for Men 19-50 years
Fiber	261% 99g	5.26% 2g	38g per day for Men 19-50 years
Protein	382% 214g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	2.38% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	22.3% 0.29mg	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	123% 490μg	35% 140μg	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	1583% 238mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	236% 2360mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	262% 2.36mg	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	410% 32.8mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	354% 8.15mg	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	687% 4810mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	7.83% 290g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Canned Coconut Cream sweetened per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Canned Coconut Cream sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Canned Coconut Cream sweetened:

• 1 kilogram of Blanched Almonds has 8.7 times more Vitamin B1, 17.8 times more Vitamin B2, 92.1 times more Vitamin B3, 1.9 times more Vitamin B5, 4 times more Vitamin B6, 3.5 times more Vitamin B9 and 182.7 times more Vitamin E than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Blanched Almonds as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Canned Coconut Cream sweetened:

• 1 kilogram of Blanched Almonds has 59 times more Calcium, 4.4 times more Copper, 25.2 times more Iron, 15.8 times more Magnesium, 2.3 times more Manganese, 21.9 times more Phosphorus, 6.5 times more Potassium and 5 times more Zinc than Canned Coconut Cream sweetened.
• While 1 kg of Canned Coconut Cream sweetened contains 1.7 times more Selenium and 1.9 times more Sodium than Blanched Almonds.
• 1 kilogram of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.7 times more Energy, 3.2 times more Fat, 77.8 times more Omega 6, 49.5 times more Fiber and 18.3 times more Protein than Canned Coconut Cream sweetened.
• While 1 kg of Canned Coconut Cream sweetened contains 3.9 times more Saturated Fat, 2.9 times more Carbohydrate and 11.1 times more Sugars than Blanched Almonds.
• 1 kilogram of Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 and Fiber
• Both Blanched Almonds as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 in one kilogram.