Comparing Nutrients in 1 pound Oil Roasted Almonds VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Oil Roasted Almonds	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	95% 2753kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	398% 127g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	9.26% 1.57g	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	143% 186g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	172% 96g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Flaked 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	34.8% 0.42mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	8.65% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	82.7% 1.08mg	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	7.94% 31.8μg	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	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

	Oil Roasted Almonds	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	132% 1320mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	155% 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	209% 16.7mg	104% 8.35mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	428% 9.85mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	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	127% 14mg	65.6% 7.2mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	2.85% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned Flaked Sweetened Dried Coconut Meat per 1 lb

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

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

• 1 pound of Oil Roasted Almonds has 3.1 times more Vitamin B1, 39.1 times more Vitamin B2, 12 times more Vitamin B3 and 3.9 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 lb of Canned Flaked Sweetened Dried Coconut Meat contains 2.8 times more Vitamin B5 and 2 times more Vitamin B6 than Oil Roasted Almonds.
• 1 pound of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Oil Roasted Almonds as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 pound of Oil Roasted Almonds has 20.8 times more Calcium, 3.1 times more Copper, 2 times more Iron, 5.6 times more Magnesium, 4.5 times more Phosphorus, 2.2 times more Potassium and 1.9 times more Zinc than Canned Flaked Sweetened Dried Coconut Meat.
• Both Oil Roasted Almonds and Canned Flaked Sweetened Dried Coconut Meat contain similar levels of Manganese per one pound.
• 1 pound of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.4 times more Energy, 1.7 times more Fat, 39 times more Omega 6, 2.3 times more Fiber and 6.3 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 lb of Canned Flaked Sweetened Dried Coconut Meat contains 6.7 times more Saturated Fat and 2.3 times more Carbohydrate than Oil Roasted Almonds.