Comparing Nutrients in 1 kilogram Coconut VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Coconut	Blanched Almonds	Recommended Dietary Allowance
Energy	122% 3540kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	345% 335g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	928% 297g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	144% 187g	130g per day for Men 19-50 years
Sugars	86% 62.3g	64% 46.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	237% 90g	261% 99g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Coconut	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	88.5% 1.15mg	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	65% 260μg	123% 490μg	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	36.7% 33mg	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	16% 2.4mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Blanched Almonds	Recommended Dietary Allowance
Calcium	14% 140mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	1141% 10.3mg	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	304% 24.3mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	798% 18.4mg	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	161% 1130mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	12.7% 470g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Coconut vs Blanched Almonds:

• Raw Coconut Meat has more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B1, 35.6 times more Vitamin B2, 6.5 times more Vitamin B3, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 99 times more Vitamin E than Raw Coconut Meat.
• Both Raw Coconut Meat and Blanched Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Coconut Meat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Coconut vs Blanched Almonds:

• Raw Coconut Meat has 3.2 times more Selenium and 10.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 16.9 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 8.4 times more Magnesium, 4.3 times more Phosphorus, 1.9 times more Potassium and 2.7 times more Zinc than Raw Coconut Meat.
• Both Raw Coconut Meat and Blanched Almonds have similar amounts of Manganese and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Coconut Meat has 7.5 times more Saturated Fat and 1.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 1.6 times more Fat, 33.8 times more Omega 6 and 6.4 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat and Blanched Almonds have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Raw Coconut Meat as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.