Comparing Nutrients in 1 pound Oil Roasted Almonds VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Oil Roasted Almonds	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	95% 2753kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	76.3% 74g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	219% 70g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	186% 241g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	322% 234g	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	0% 0g	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	% 0.18g	% 0g	g per day for Men 19-50 years
Sucrose	% 20g	% 234g	g per day for Men 19-50 years
Fiber	125% 47.6g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	172% 96g	9.48% 5.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	1.08% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	10% 0.13mg	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	30.6% 122μg	16% 63.5μg	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	0% 0mg	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	785% 118mg	3.93% 0.59mg	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

	Oil Roasted Almonds	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	132% 1320mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	119% 1.07mg	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	209% 16.7mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	161% 3.7mg	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	302% 2114mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned Coconut Cream sweetened per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Canned Coconut Cream sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Canned Coconut Cream sweetened:

• 1 pound of Oil Roasted Almonds has 4.2 times more Vitamin B1, 19.5 times more Vitamin B2, 96.4 times more Vitamin B3, 1.4 times more Vitamin B5, 4.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 199.8 times more Vitamin E than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Oil Roasted Almonds as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Canned Coconut Cream sweetened:

• 1 pound of Oil Roasted Almonds has 72.8 times more Calcium, 4 times more Copper, 28.3 times more Iron, 16.1 times more Magnesium, 3 times more Manganese, 21.2 times more Phosphorus, 6.9 times more Potassium and 5.1 times more Zinc than Canned Coconut Cream sweetened.
• While 1 lb of Canned Coconut Cream sweetened contains 1.3 times more Selenium and 36 times more Sodium than Oil Roasted Almonds.
• 1 pound of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.7 times more Energy, 3.4 times more Fat, 85 times more Omega 6, 52.5 times more Fiber and 18.1 times more Protein than Canned Coconut Cream sweetened.
• While 1 lb of Canned Coconut Cream sweetened contains 3.7 times more Saturated Fat, 3 times more Carbohydrate and 11.3 times more Sugars than Oil Roasted Almonds.
• 1 pound of Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 and Fiber
• Both Oil Roasted Almonds as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 in one pound.