Comparing Nutrients in 1 pound Shelf Stable Unsweetened Almond Milk VS Unsweetened Ready-to-drink Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.57% 5.94g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	5.07% 3.67g	24.5% 17.8g	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	0% 0g	13.4% 9.7g	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	% 0g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 4.35g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	0% 0g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.045mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.4% 4.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.13% 4.54μg	0% 0μg	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	0% 0mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31% 186IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	191% 28.7mg	0% 0mg	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

	Shelf Stable Unsweetened Almond Milk	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	83.5% 835mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	4.03% 0.036mg	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	16% 1.27mg	1.7% 0.14mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	43.6% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.83% 41mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	12% 438g	11.6% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Shelf Stable Unsweetened Almond Milk VS Unsweetened Ready-to-drink Coconut Water per 1 lb

Compare the macro and micronutrient content in 1 lb of Shelf Stable Unsweetened Almond Milk versus 1 lb of Unsweetened Ready-to-drink Coconut Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Shelf Stable Unsweetened Almond Milk vs Unsweetened Ready-to-drink Coconut Water:

• 1 pound of Shelf Stable Unsweetened Almond Milk has more Vitamin D and more Vitamin E than Unsweetened Ready-to-drink Coconut Water.
• While 1 lb of Unsweetened Ready-to-drink Coconut Water contains more Vitamin B1 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• 1 pound of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1 and Vitamin C
• 1 pound of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin D and Vitamin E
• Both Shelf Stable Unsweetened Almond Milk as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin K in one pound.

Comparing minerals per 1 pound for Shelf Stable Unsweetened Almond Milk vs Unsweetened Ready-to-drink Coconut Water:

• 1 pound of Shelf Stable Unsweetened Almond Milk has 26.3 times more Calcium, 2.5 times more Copper, 9.3 times more Iron and 2.8 times more Sodium than Unsweetened Ready-to-drink Coconut Water.
• While 1 lb of Unsweetened Ready-to-drink Coconut Water contains 5.5 times more Manganese and 2.5 times more Potassium than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Unsweetened Ready-to-drink Coconut Water contain similar levels of Water per one pound.
• 1 pound of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Manganese and Potassium
• 1 pound of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Calcium, Copper and Iron
• Both Shelf Stable Unsweetened Almond Milk as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Magnesium, Phosphorus, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Unsweetened Ready-to-drink Coconut Water contains 3.2 times more Carbohydrate, 4.8 times more Sugars and more Fructose than Shelf Stable Unsweetened Almond Milk.
• 1 pound of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Carbohydrate
• Both Shelf Stable Unsweetened Almond Milk as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in one pound.