Comparing Nutrients in 1 kilogram Pie, coconut creme, commercially prepared VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Almonds	14%	72%	14%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Energy	103% 2980kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	218% 69.8g	119% 38g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	86.4% 14.7g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	166% 216g	130g per day for Men 19-50 years
Sugars	255% 185g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	34.2% 13g	329% 125g	38g per day for Men 19-50 years
Protein	37.5% 21g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	50% 1.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	10% 60IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	1146% 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	100% 8mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	190% 4.38mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	121% 850mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	11.7% 432g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, coconut creme, commercially prepared vs Almonds:

• Pie, coconut creme, commercially prepared has more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 4.1 times more Vitamin B1, 14.2 times more Vitamin B2, 18.1 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, 6.3 times more Vitamin B9 and 170.9 times more Vitamin E than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Almonds have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Pie, coconut creme, commercially prepared vs Almonds:

• Pie, coconut creme, commercially prepared has 1.3 times more Selenium, 204 times more Sodium and 9.8 times more Water than Almonds.
• While Almonds contain 9.3 times more Calcium, 15.2 times more Copper, 4.6 times more Iron, 13.5 times more Magnesium, 5 times more Manganese, 5.7 times more Phosphorus, 11.3 times more Potassium and 6.6 times more Zinc than Pie, coconut creme, commercially prepared.

Comparison of macro-nutrients per 1 kilogram:

• Pie, coconut creme, commercially prepared has 1.8 times more Saturated Fat, 25 times more Omega 3, 1.7 times more Carbohydrate and 4.3 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Energy, 3 times more Fat, 8.4 times more Omega 6, 9.6 times more Fiber and 10.1 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.