Comparing Nutrients in 1 pound Almonds VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Coconut	4%	80%	16%

Macro Nutrients

	Almonds	Coconut	Recommended Dietary Allowance
Energy	91% 2626kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	421% 135g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	9.77% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	53% 69g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	39% 28.3g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	107% 41g	38g per day for Men 19-50 years
Protein	171% 96g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Almonds	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	29.5% 118μg	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	16.6% 15mg	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	775% 116mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Coconut	Recommended Dietary Allowance
Calcium	122% 1220mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	219% 1.97mg	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	210% 17mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	296% 6.8mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	5.76% 213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Coconut:

• Almonds have 3.1 times more Vitamin B1, 56.9 times more Vitamin B2, 6.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 106.8 times more Vitamin E than Raw Coconut Meat.
• While Raw Coconut Meat contains more Vitamin C than Almonds.
• Both Almonds as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Coconut:

• Almonds have 19.2 times more Calcium, 2.4 times more Copper, 1.5 times more Iron, 8.4 times more Magnesium, 1.5 times more Manganese, 4.3 times more Phosphorus, 2.1 times more Potassium and 2.8 times more Zinc than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.5 times more Selenium, 20 times more Sodium and 10.7 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Energy, 1.5 times more Fat, 33.7 times more Omega 6, 1.4 times more Carbohydrate, 1.4 times more Fiber and 6.4 times more Protein than Raw Coconut Meat.
• While Raw Coconut Meat contains 7.8 times more Saturated Fat and 1.4 times more Sugars than Almonds.
• Both Almonds as well as Raw Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.