Comparing Nutrients in 1 pound Blanched Almonds VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Blanched Almonds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	92% 2676kcal	107% 3103kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	323% 313g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	868% 278g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	330% 56g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	75% 98g	130g per day for Men 19-50 years
Sugars	29% 21g	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	0% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	NA	38g per day for Men 19-50 years
Protein	173% 97g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	73.6% 3.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	106% 1.38mg	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	55.6% 222μg	10.2% 41μg	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	7.56% 6.8mg	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	718% 108mg	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

	Blanched Almonds	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	107% 1070mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	407% 3.66mg	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	186% 15mg	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	549% 12.6mg	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	312% 2182mg	135% 948mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	73.5% 2499mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	84% 9.25mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.2% 7.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Creamed Dried Coconut Meat:

• Blanched Almonds have 3.1 times more Vitamin B1, 7 times more Vitamin B2, 5.7 times more Vitamin B3 and 5.4 times more Vitamin B9 than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 2.6 times more Vitamin B5, 2.6 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Creamed Dried Coconut Meat:

• Blanched Almonds have 9.1 times more Calcium, 1.3 times more Copper, 2.9 times more Magnesium, 2.3 times more Phosphorus and 1.5 times more Zinc than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 1.5 times more Manganese and 1.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Creamed Dried Coconut Meat have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 16.4 times more Omega 6 and 4 times more Protein than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 1.3 times more Fat and 15.5 times more Saturated Fat than Blanched Almonds.
• Both Blanched Almonds and Creamed Dried Coconut Meat have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Blanched Almonds as well as Creamed Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.