Comparing Nutrients in 1 kilogram Canned Coconut Cream sweetened VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Coconut Cream sweetened	Almonds	Recommended Dietary Allowance
Energy	123% 3570kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	484% 155g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	409% 532g	166% 216g	130g per day for Men 19-50 years
Sugars	710% 515g	60% 43.5g	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	1.5% 1.1g	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	% 0g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 515g	% 39.5g	g per day for Men 19-50 years
Fiber	5.26% 2g	329% 125g	38g per day for Men 19-50 years
Protein	21% 11.7g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.38% 0.38mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	110% 440μg	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	8.67% 1.3mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Almonds	Recommended Dietary Allowance
Calcium	4% 40mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	262% 2.36mg	1146% 10.3mg	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	16.3% 1.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.4% 220mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	284% 31mg	11mg per day for Men 19-50 years
Water	7.83% 290g	1.2% 44g	3700g per day for Men 19-50 years

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

• Almonds contain 9.3 times more Vitamin B1, 28.5 times more Vitamin B2, 95.2 times more Vitamin B3, 2.9 times more Vitamin B5, 4.7 times more Vitamin B6, 3.1 times more Vitamin B9 and 197.2 times more Vitamin E than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

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

• Canned Coconut Cream sweetened has 1.3 times more Selenium and 36 times more Sodium than Almonds.
• While Almonds contain 67.3 times more Calcium, 4.4 times more Copper, 28.5 times more Iron, 15.9 times more Magnesium, 2.7 times more Manganese, 21.9 times more Phosphorus, 7.3 times more Potassium and 5.2 times more Zinc than Canned Coconut Cream sweetened.

Comparison of macro-nutrients per 1 kilogram:

• Canned Coconut Cream sweetened has 4.1 times more Saturated Fat, 2.5 times more Carbohydrate and 11.8 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Energy, 3.1 times more Fat, 77.5 times more Omega 6, 62.5 times more Fiber and 18.1 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.