Comparing Nutrients in 1 kilogram Dried Coconut VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Almond paste	8%	52%	40%

Macro Nutrients

	Dried Coconut	Almond paste	Recommended Dietary Allowance
Energy	228% 6600kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	665% 645g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	1788% 572g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.06g	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	182% 237g	368% 478g	130g per day for Men 19-50 years
Sugars	101% 73.5g	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	429% 163g	126% 48g	38g per day for Men 19-50 years
Protein	123% 68.8g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	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	50% 0.6mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	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	29.3% 4.4mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Almond paste	Recommended Dietary Allowance
Calcium	26% 260mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	884% 7.96mg	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	415% 33.2mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1193% 27.5mg	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	294% 2060mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	160% 5430mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	336% 185μg	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	183% 20mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.81% 30g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Coconut 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 Dried Coconut vs Almond paste:

• 1 kilogram of Dried Coconut has 7.1 times more Vitamin B5 and 8.3 times more Vitamin B6 than Almond paste.
• While 1 kg of Almond paste contains 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.4 times more Vitamin B3, 8.1 times more Vitamin B9 and 30.8 times more Vitamin E than Dried Coconut Meat.
• Both Dried Coconut Meat as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Dried Coconut has 1.8 times more Copper, 2.1 times more Iron, 3.2 times more Manganese, 1.7 times more Potassium, 4.4 times more Selenium, 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, 1.4 times more Magnesium and 1.3 times more Phosphorus than Dried Coconut Meat.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Coconut has 1.4 times more Energy, 2.3 times more Fat, 21.8 times more Saturated Fat and 3.4 times more Fiber than Almond paste.
• While 1 kg of Almond paste contains more Omega 3, 7.9 times more Omega 6, 2 times more Carbohydrate, 4.9 times more Sugars and 1.3 times more Protein than Dried Coconut Meat.
• 1 kilogram of Dried Coconut provide inadequate amounts of Omega 3