Comparing Nutrients in 1 pound Oil Roasted Almonds VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Oil Roasted Almonds	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	95% 2753kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	374% 120g	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	5.92% 1g	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	181% 235g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	230% 167g	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	0.063% 0.045g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 20g	% 164g	g per day for Men 19-50 years
Fiber	125% 47.6g	118% 45g	38g per day for Men 19-50 years
Protein	172% 96g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Sweetened Coconut Flakes	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	10.5% 0.14mg	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	3.4% 13.6μg	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	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	132% 1320mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	149% 1.34mg	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	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	189% 4.35mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	86% 1293mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Sweetened Coconut Flakes per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Sweetened Coconut Flakes:

• 1 pound of Oil Roasted Almonds has 6.1 times more Vitamin B1, 52.1 times more Vitamin B2, 5.3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin E than Sweetened Coconut Flakes.
• 1 pound of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E
• Both Oil Roasted Almonds as well as Packaged Sweetened Coconut Meat Flakes 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 Sweetened Coconut Flakes:

• 1 pound of Oil Roasted Almonds has 26.5 times more Calcium, 3.2 times more Copper, 2.4 times more Iron, 5.4 times more Magnesium, 2.6 times more Manganese, 4.7 times more Phosphorus, 1.9 times more Potassium and 4.3 times more Zinc than Sweetened Coconut Flakes.
• While 1 lb of Packaged Sweetened Coconut Meat Flakes contains 3.9 times more Selenium and 285 times more Sodium than Oil Roasted Almonds.
• 1 pound of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.3 times more Energy, 2 times more Fat, 60.9 times more Omega 6 and 6.8 times more Protein than Sweetened Coconut Flakes.
• While 1 lb of Packaged Sweetened Coconut Meat Flakes contains 6.3 times more Saturated Fat, 2.9 times more Carbohydrate and 8.1 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sweetened Coconut Flakes offer comparable quantities of Fiber per one pound.
• 1 pound of Sweetened Coconut Flakes provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Packaged Sweetened Coconut Meat Flakes provide inadequate amounts of Omega 3 in one pound.