Comparing Nutrients in 1 kilogram Shredded Sweetened Dried Coconut Meat VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Almond paste	8%	52%	40%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Almond paste	Recommended Dietary Allowance
Energy	173% 5010kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	366% 355g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	983% 315g	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	23% 3.88g	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	367% 477g	368% 478g	130g per day for Men 19-50 years
Sugars	595% 432g	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	118% 45g	126% 48g	38g per day for Men 19-50 years
Protein	51.4% 29g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened 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	26% 0.31mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	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	20% 80μg	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	7.78% 7mg	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	26% 3.9mg	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

	Shredded Sweetened Dried Coconut Meat	Almond paste	Recommended Dietary Allowance
Calcium	15% 150mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	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	240% 19mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	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	153% 1070mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	304% 167μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	175% 2620mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	135% 15mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.8% 141g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Shredded Sweetened Dried Coconut Meat has 6.4 times more Vitamin B5 and 7.5 times more Vitamin B6 than Almond paste.
• While 1 kg of Almond paste contains 2.6 times more Vitamin B1, 20.7 times more Vitamin B2, 3 times more Vitamin B3, 9.1 times more Vitamin B9 and 34.7 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Shredded Sweetened 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 Shredded Sweetened Dried Coconut Meat vs Almond paste:

• 1 kilogram of Shredded Sweetened Dried Coconut Meat has 2.9 times more Manganese, 4 times more Selenium, 29.1 times more Sodium and 1.2 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 11.5 times more Calcium, 1.5 times more Copper, 2.6 times more Magnesium and 2.4 times more Phosphorus than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Almond paste contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Shredded Sweetened Dried Coconut Meat has 1.3 times more Fat and 12 times more Saturated Fat than Almond paste.
• While 1 kg of Almond paste contains more Omega 3, 14.4 times more Omega 6 and 3.1 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Almond paste offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per one kilogram.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3