Comparing Nutrients in 1 kilogram Creamed Dried Coconut Meat VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Creamed Dried Coconut Meat	Plain Almond Butter	Recommended Dietary Allowance
Energy	236% 6840kcal	212% 6140kcal	2900kcal per day for Men 19-50 years
Fat	712% 691g	572% 555g	97g per day for Men 19-50 years
Saturated Fat	1914% 613g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.56g	800% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 215g	145% 188g	130g per day for Men 19-50 years
Sugars	NA	61% 44.3g	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	NA	0% 0g	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.4g	g per day for Men 19-50 years
Fiber	NA	271% 103g	38g per day for Men 19-50 years
Protein	95% 53g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	722% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	197% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	162% 8.1mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1910% 573μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	133% 530μg	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	16.7% 15mg	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	NA	1614% 242mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Plain Almond Butter	Recommended Dietary Allowance
Calcium	26% 260mg	347% 3470mg	1000mg per day for Men 19-50 years
Copper	897% 8.07mg	1038% 9.34mg	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	420% 33.6mg	436% 35mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	1210% 28mg	927% 21.3mg	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	299% 2090mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	162% 5510mg	220% 7480mg	3400mg per day for Men 19-50 years
Selenium	NA	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	185% 20.4mg	299% 33mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.44% 16.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Creamed Dried Coconut Meat vs Plain Almond Butter:

• Creamed Dried Coconut Meat has 1.5 times more Vitamin B1, 2.6 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Plain Almond Butter no Salt.
• While Plain Almond Butter no Salt contains 9.3 times more Vitamin B2, 5.2 times more Vitamin B3 and 5.9 times more Vitamin B9 than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Creamed Dried Coconut Meat vs Plain Almond Butter:

• Creamed Dried Coconut Meat has 1.3 times more Manganese and 5.3 times more Sodium than Plain Almond Butter no Salt.
• While Plain Almond Butter no Salt contains 13.3 times more Calcium, 3 times more Magnesium, 2.4 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Plain Almond Butter no Salt have similar amounts of Copper and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Creamed Dried Coconut Meat has 1.2 times more Fat and 14.8 times more Saturated Fat than Plain Almond Butter no Salt.
• While Plain Almond Butter no Salt contains 18 times more Omega 6 and 4 times more Protein than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Plain Almond Butter no Salt have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Creamed Dried Coconut Meat as well as Plain Almond Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.