Comparing Nutrients in 1 pound Almond paste VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Almond paste	Raw Coconut Cream	Recommended Dietary Allowance
Energy	71.6% 2077kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	436% 139g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	23.2% 30g	130g per day for Men 19-50 years
Sugars	227% 164g	NA	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	57.3% 21.8g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	73% 41g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	16.4% 0.21mg	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	82.8% 331μg	26% 104μg	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	0.5% 0.45mg	14% 12.7mg	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	409% 61.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	78% 780mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	191% 1.7mg	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	91% 7.26mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	257% 5.9mg	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	167% 1170mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	1.73% 64g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Raw Coconut Cream per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond paste versus 1 lb of Raw Coconut Cream to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond paste vs Raw Coconut Cream:

• 1 pound of Almond paste has 2.7 times more Vitamin B1, more Vitamin B2, 1.6 times more Vitamin B3 and 3.2 times more Vitamin B9 than Raw Coconut Cream.
• While 1 lb of Raw Coconut Cream contains 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 28 times more Vitamin C than Almond paste.
• 1 pound of Almond paste have insufficient amounts of Vitamin C
• 1 pound of Raw Coconut Cream have insufficient amounts of Vitamin B2
• Both Almond paste as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Almond paste vs Raw Coconut Cream:

• 1 pound of Almond paste has 15.6 times more Calcium, 1.2 times more Copper, 4.6 times more Magnesium, 2.1 times more Phosphorus and 1.5 times more Zinc than Raw Coconut Cream.
• While 1 lb of Raw Coconut Cream contains 1.4 times more Iron and 1.5 times more Manganese than Almond paste.
• Both Almond paste and Raw Coconut Cream contain similar levels of Potassium per one pound.
• 1 pound of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 1.4 times more Energy, more Omega 3, 14.7 times more Omega 6, 7.2 times more Carbohydrate, 2.2 times more Fiber and 2.5 times more Protein than Raw Coconut Cream.
• While 1 lb of Raw Coconut Cream contains 1.3 times more Fat and 11.7 times more Saturated Fat than Almond paste.
• 1 pound of Raw Coconut Cream provide inadequate amounts of Omega 3