Comparing Nutrients in 1 kilogram Roasted Almonds VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Coconut	4%	80%	16%

Macro Nutrients

	Roasted Almonds	Coconut	Recommended Dietary Allowance
Energy	206% 5980kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	928% 297g	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	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	162% 210g	117% 152g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	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	237% 90g	38g per day for Men 19-50 years
Protein	374% 210g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	0% 0mg	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	1593% 239mg	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

	Roasted Almonds	Coconut	Recommended Dietary Allowance
Calcium	268% 2680mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.65% 24g	12.7% 470g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Coconut per 1 kg

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

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

• 1 kilogram of Roasted Almonds has 59.9 times more Vitamin B2, 6.7 times more Vitamin B3, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 99.6 times more Vitamin E than Coconut.
• While 1 kg of Raw Coconut Meat contains more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Coconut provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Coconut have insufficient amounts of Vitamin B2 and Vitamin E
• Both Dry Roasted Almonds 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 Roasted Almonds vs Coconut:

• 1 kilogram of Roasted Almonds has 19.1 times more Calcium, 2.5 times more Copper, 1.5 times more Iron, 8.7 times more Magnesium, 1.5 times more Manganese, 4.2 times more Phosphorus, 2 times more Potassium and 3 times more Zinc than Coconut.
• While 1 kg of Raw Coconut Meat contains 5.1 times more Selenium than Dry Roasted Almonds.
• 1 kilogram of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.7 times more Energy, 1.6 times more Fat, 35.4 times more Omega 6, 1.4 times more Carbohydrate, 1.2 times more Fiber and 6.3 times more Protein than Coconut.
• While 1 kg of Raw Coconut Meat contains 7.3 times more Saturated Fat and 1.3 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in one kilogram.