Comparing Nutrients in 1 kilogram Creamed Dried Coconut Meat VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Almond paste	8%	52%	40%

Macro Nutrients

	Creamed Dried Coconut Meat	Almond paste	Recommended Dietary Allowance
Energy	236% 6840kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	712% 691g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	1914% 613g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	NA	124% 2g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.56g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 215g	368% 478g	130g per day for Men 19-50 years
Sugars	NA	500% 363g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	126% 48g	38g per day for Men 19-50 years
Protein	95% 53g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Almond paste	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	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	162% 8.1mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	27.7% 0.36mg	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	22.5% 90μg	183% 730μg	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	1.1% 1mg	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	903% 135mg	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	Almond paste	Recommended Dietary Allowance
Calcium	26% 260mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	897% 8.07mg	504% 4.54mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1210% 28mg	372% 8.56mg	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	369% 2580mg	700mg per day for Men 19-50 years
Potassium	162% 5510mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	NA	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	185% 20.4mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Creamed Dried Coconut Meat VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Creamed Dried Coconut Meat versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Creamed Dried Coconut Meat has 7.2 times more Vitamin B5 and 8.4 times more Vitamin B6 than Almond paste.
• While 1 kg of Almond paste contains 1.3 times more Vitamin B1, 4.1 times more Vitamin B2, 2.3 times more Vitamin B3 and 8.1 times more Vitamin B9 than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Creamed Dried Coconut Meat has 1.8 times more Copper, 2.1 times more Iron, 3.3 times more Manganese, 1.8 times more Potassium, 4.1 times more Sodium and 1.4 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 6.6 times more Calcium and 1.4 times more Magnesium than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Almond paste contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Creamed Dried Coconut Meat has 1.5 times more Energy, 2.5 times more Fat and 23.3 times more Saturated Fat than Almond paste.
• While 1 kg of Almond paste contains 7.4 times more Omega 6, 2.2 times more Carbohydrate and 1.7 times more Protein than Creamed Dried Coconut Meat.