Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Oil Roasted Almonds	Dried Coconut	Recommended Dietary Allowance
Energy	209% 6070kcal	228% 6600kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	665% 645g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	1788% 572g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	182% 237g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	429% 163g	38g per day for Men 19-50 years
Protein	379% 212g	123% 68.8g	56g per day for Men 19-50 years

Vitamins

	Oil 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	76.7% 0.92mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Dried Coconut	Recommended Dietary Allowance
Calcium	291% 2910mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	294% 2060mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	160% 5430mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	336% 185μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	183% 20mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Dried Coconut per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil 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 Oil Roasted Almonds vs Dried Coconut:

• 1 kilogram of Oil Roasted Almonds has 1.5 times more Vitamin B1, 7.8 times more Vitamin B2, 6.1 times more Vitamin B3, 3 times more Vitamin B9 and 59 times more Vitamin E than Dried Coconut.
• While 1 kg of Dried Coconut Meat contains 3.5 times more Vitamin B5 and 2.5 times more Vitamin B6 than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds vs Dried Coconut:

• 1 kilogram of Oil Roasted Almonds has 11.2 times more Calcium, 3 times more Magnesium, 2.3 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Dried Coconut.
• While 1 kg of Dried Coconut Meat contains 4.5 times more Selenium and 37 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Coconut contain similar levels of Copper, Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 19.1 times more Omega 6 and 3.1 times more Protein than Dried Coconut.
• While 1 kg of Dried Coconut Meat contains 13.6 times more Saturated Fat, 1.3 times more Carbohydrate, 1.6 times more Sugars and 1.6 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Coconut offer comparable quantities of Energy and Fat per one kilogram.
• Both Oil Roasted Almonds as well as Dried Coconut Meat provide inadequate amounts of Omega 3 in one kilogram.