Comparing Nutrients in 1 kilogram Roasted Almonds VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Roasted Almonds	Dried Coconut	Recommended Dietary Allowance
Energy	206% 5980kcal	228% 6600kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	665% 645g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1788% 572g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	41.5% 7.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	182% 237g	130g per day for Men 19-50 years
Sugars	67% 48.6g	101% 73.5g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	429% 163g	38g per day for Men 19-50 years
Protein	374% 210g	123% 68.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	231% 3mg	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	138% 550μg	22.5% 90μg	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	16.7% 15mg	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	1593% 239mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Coconut	Recommended Dietary Allowance
Calcium	268% 2680mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	884% 7.96mg	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	466% 37.3mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	1193% 27.5mg	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	673% 4710mg	294% 2060mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	160% 5430mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	336% 185μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	183% 20mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Dried Coconut per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Dried Coconut:

• 1 kilogram of Roasted Almonds has 1.3 times more Vitamin B1, 12 times more Vitamin B2, 6 times more Vitamin B3, 6.1 times more Vitamin B9 and 54.3 times more Vitamin E than Dried Coconut.
• While 1 kg of Dried Coconut Meat contains 2.5 times more Vitamin B5 and 2.2 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Dried Coconut:

• 1 kilogram of Roasted Almonds has 10.3 times more Calcium, 1.4 times more Copper, 3.1 times more Magnesium, 2.3 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Dried Coconut.
• While 1 kg of Dried Coconut Meat contains 9.3 times more Selenium and 12.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Dried Coconut contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 18.3 times more Omega 6 and 3 times more Protein than Dried Coconut.
• While 1 kg of Dried Coconut Meat contains 14 times more Saturated Fat, 1.5 times more Sugars and 1.5 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Dried Coconut offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.
• Both Dry Roasted Almonds as well as Dried Coconut Meat provide inadequate amounts of Omega 3 in one kilogram.