Comparing Nutrients in 1 kilogram Coconut Water VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Almond paste	8%	52%	40%

Macro Nutrients

	Coconut Water	Almond paste	Recommended Dietary Allowance
Energy	6.55% 190kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	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	0.12% 0.02g	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	28.5% 37g	368% 478g	130g per day for Men 19-50 years
Sugars	36% 26g	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	29% 11g	126% 48g	38g per day for Men 19-50 years
Protein	13% 7.2g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	25% 0.3mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	7.5% 30μg	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	26.7% 24mg	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	0% 0mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Almond paste	Recommended Dietary Allowance
Calcium	24% 240mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	36.3% 2.9mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	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	28.6% 200mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	70% 1050mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	135% 15mg	11mg per day for Men 19-50 years
Water	25.7% 950g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Coconut Water vs Almond paste:

• Coconut Water (liquid From Coconuts) have 24 times more Vitamin C than Almond paste.
• While Almond paste contains 2.7 times more Vitamin B1, 7.3 times more Vitamin B2, 17.8 times more Vitamin B3, 2.6 times more Vitamin B5, 24.3 times more Vitamin B9 and more Vitamin E than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Almond paste have similar amounts of Vitamin B6 per 1 kg.
• Both Coconut Water (liquid From Coconuts) as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

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

• Coconut Water (liquid From Coconuts) have 11.7 times more Sodium and 6.7 times more Water than Almond paste.
• While Almond paste contains 7.2 times more Calcium, 11.4 times more Copper, 5.5 times more Iron, 5.2 times more Magnesium, 6 times more Manganese, 12.9 times more Phosphorus, 1.3 times more Potassium, 4.2 times more Selenium and 14.8 times more Zinc than Coconut Water (liquid From Coconuts).

Comparison of macro-nutrients per 1 kilogram:

• Almond paste contains 24.1 times more Energy, 138.7 times more Fat, 14.9 times more Saturated Fat, more Omega 3, 2788 times more Omega 6, 12.9 times more Carbohydrate, 13.9 times more Sugars, 4.4 times more Fiber and 12.5 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.