Comparing Nutrients in 1 pound Roasted Almonds VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Roasted Almonds	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	94% 2712kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	446% 143g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	166% 216g	130g per day for Men 19-50 years
Sugars	30.4% 22g	270% 196g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	170% 95g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Shredded Sweetened 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	29% 0.35mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	95% 1.23mg	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	62.4% 249μg	9.07% 36.3μg	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	3.53% 3.18mg	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	723% 108mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	122% 1216mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	158% 1.4mg	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	211% 17mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	488% 11.2mg	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	305% 2136mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	138% 75.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	79.2% 1188mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Almonds vs Shredded Sweetened Dried Coconut Meat:

• Dry Roasted Almonds have 2.5 times more Vitamin B1, 59.9 times more Vitamin B2, 7.7 times more Vitamin B3, 6.9 times more Vitamin B9 and 61.3 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Shredded Sweetened Dried Coconut Meat:

• Dry Roasted Almonds have 17.9 times more Calcium, 3.5 times more Copper, 1.9 times more Iron, 5.6 times more Magnesium, 4.4 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 8.4 times more Selenium and 87.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Shredded Sweetened Dried Coconut Meat have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 1.5 times more Fat, 33.4 times more Omega 6, 2.4 times more Fiber and 7.3 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 7.7 times more Saturated Fat, 2.3 times more Carbohydrate and 8.9 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Shredded Sweetened Dried Coconut Meat have similar amounts of Energy per 1 lb.
• Both Dry Roasted Almonds as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.