Comparing Nutrients in 1 kilogram Canned Coconut Cream sweetened VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Coconut Cream sweetened	Roasted Almonds	Recommended Dietary Allowance
Energy	123% 3570kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	484% 155g	128% 41g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	409% 532g	162% 210g	130g per day for Men 19-50 years
Sugars	710% 515g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	% 515g	% 47.5g	g per day for Men 19-50 years
Fiber	5.26% 2g	287% 109g	38g per day for Men 19-50 years
Protein	21% 11.7g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Roasted 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.38% 0.38mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	105% 1.36mg	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	35% 140μg	138% 550μg	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	4% 40mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	262% 2.36mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	970% 22.3mg	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	31.4% 220mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	301% 33mg	11mg per day for Men 19-50 years
Water	7.83% 290g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Roasted Almonds per 1 kg

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

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

• 1 kg of Dry Roasted Almonds contains 3.5 times more Vitamin B1, 29.9 times more Vitamin B2, 95.7 times more Vitamin B3, 2 times more Vitamin B5, 4.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 183.8 times more Vitamin E than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Canned Coconut Cream sweetened as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Canned Coconut Cream sweetened has 2.8 times more Selenium and 12 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 67 times more Calcium, 4.7 times more Copper, 28.7 times more Iron, 16.4 times more Magnesium, 2.7 times more Manganese, 21.4 times more Phosphorus, 7.1 times more Potassium and 5.5 times more Zinc than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Coconut Cream sweetened has 3.8 times more Saturated Fat, 2.5 times more Carbohydrate and 10.6 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.7 times more Energy, 3.2 times more Fat, 81.4 times more Omega 6, 54.5 times more Fiber and 17.9 times more Protein than Canned Coconut Cream sweetened.
• 1 kilogram of Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 and Fiber
• Both Canned Coconut Cream sweetened as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.