Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Oil Roasted Almonds	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	209% 6070kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	366% 355g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	983% 315g	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	23% 3.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	367% 477g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	595% 432g	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	118% 45g	38g per day for Men 19-50 years
Protein	379% 212g	51.4% 29g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Shredded Sweetened Dried Coconut Meat	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	208% 2.7mg	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	20% 80μg	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	7.78% 7mg	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	26% 3.9mg	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	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	291% 2910mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	348% 3.13mg	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	240% 19mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	1076% 24.8mg	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	153% 1070mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	304% 167μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	175% 2620mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	165% 18mg	11mg per day for Men 19-50 years
Water	0.76% 28g	3.4% 126g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Shredded Sweetened Dried Coconut Meat:

• 1 kilogram of Oil Roasted Almonds has 3 times more Vitamin B1, 39.1 times more Vitamin B2, 7.7 times more Vitamin B3, 3.4 times more Vitamin B9 and 66.6 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• While 1 kg of Shredded Sweetened Dried Coconut Meat contains 3.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Oil Roasted Almonds.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Oil Roasted Almonds as well as Shredded Sweetened 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 Shredded Sweetened Dried Coconut Meat:

• 1 kilogram of Oil Roasted Almonds has 19.4 times more Calcium, 3.1 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 4.4 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• While 1 kg of Shredded Sweetened Dried Coconut Meat contains 4.1 times more Selenium and 262 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Shredded Sweetened Dried Coconut Meat contain similar levels of Manganese per one kilogram.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.2 times more Energy, 1.6 times more Fat, 34.8 times more Omega 6, 2.3 times more Fiber and 7.4 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 1 kg of Shredded Sweetened Dried Coconut Meat contains 7.5 times more Saturated Fat, 2.7 times more Carbohydrate and 9.5 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3 in one kilogram.