Comparing Nutrients in 1 kilogram Shredded Sweetened Dried Coconut Meat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Roasted Almonds	Recommended Dietary Allowance
Energy	173% 5010kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	366% 355g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	983% 315g	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	23% 3.88g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	367% 477g	162% 210g	130g per day for Men 19-50 years
Sugars	595% 432g	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	NA	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	118% 45g	287% 109g	38g per day for Men 19-50 years
Protein	51.4% 29g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	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	26% 0.31mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	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	20% 80μg	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	7.78% 7mg	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	26% 3.9mg	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	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	240% 19mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	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	153% 1070mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	304% 167μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	175% 2620mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	301% 33mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Shredded Sweetened Dried Coconut Meat vs Roasted Almonds:

• Shredded Sweetened Dried Coconut Meat has 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Vitamin B1, 59.9 times more Vitamin B2, 7.7 times more Vitamin B3, 6.9 times more Vitamin B9 and 61.3 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Shredded Sweetened Dried Coconut Meat vs Roasted Almonds:

• Shredded Sweetened Dried Coconut Meat has 8.4 times more Selenium and 87.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 17.9 times more Calcium, 3.5 times more Copper, 1.9 times more Iron, 5.6 times more Magnesium, 4.4 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Dry Roasted Almonds have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Shredded Sweetened Dried Coconut Meat has 7.7 times more Saturated Fat, 2.3 times more Carbohydrate and 8.9 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Fat, 33.4 times more Omega 6, 2.4 times more Fiber and 7.3 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Dry Roasted Almonds have similar amounts of Energy per 1 kg.
• Both Shredded Sweetened Dried Coconut Meat as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.