Comparing Nutrients in 1 pound Blanched Almonds VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Blanched Almonds	Coconut Milk	Recommended Dietary Allowance
Energy	92% 2676kcal	36% 1043kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	300% 96g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	6.96% 1.2g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	29% 21g	21% 15g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	173% 97g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Coconut Milk	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	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	11.5% 0.15mg	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	18% 72.6μg	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	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	718% 108mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Coconut Milk	Recommended Dietary Allowance
Calcium	107% 1070mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	134% 1.2mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	181% 4.15mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	8.3% 307g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Coconut Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Coconut Milk to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Blanched Almonds has 7.3 times more Vitamin B1, more Vitamin B2, 4.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 158.3 times more Vitamin E than Coconut Milk.
• While 1 lb of Raw Coconut Milk contains more Vitamin C than Blanched Almonds.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin C
• 1 pound of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin E
• Both Blanched Almonds as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Coconut Milk:

• 1 pound of Blanched Almonds has 14.8 times more Calcium, 3.9 times more Copper, 2 times more Iron, 7.2 times more Magnesium, 2 times more Manganese, 4.8 times more Phosphorus, 2.5 times more Potassium and 4.4 times more Zinc than Coconut Milk.
• While 1 lb of Raw Coconut Milk contains 1.9 times more Selenium than Blanched Almonds.
• 1 pound of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 2.6 times more Energy, 2.2 times more Fat, 47.4 times more Omega 6, 3.4 times more Carbohydrate, 1.4 times more Sugars, 4.5 times more Fiber and 9.3 times more Protein than Coconut Milk.
• While 1 lb of Raw Coconut Milk contains 5.3 times more Saturated Fat than Blanched Almonds.
• 1 pound of Coconut Milk provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Raw Coconut Milk provide inadequate amounts of Omega 3 in one pound.