Comparing Nutrients in 1 pound Canned Coconut Cream sweetened VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Coconut Cream sweetened	Blanched Almonds	Recommended Dietary Allowance
Energy	56% 1619kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	76.3% 74g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	219% 70g	56% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 241g	65% 84.7g	130g per day for Men 19-50 years
Sugars	322% 234g	29% 21g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 234g	% 20.2g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	118% 45g	38g per day for Men 19-50 years
Protein	9.48% 5.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.08% 0.17mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	40% 0.52mg	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	16% 63.5μg	55.6% 222μg	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	3.93% 0.59mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	518% 4.66mg	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	7.37% 0.59mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	362% 8.32mg	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	14.3% 100mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Blanched Almonds contain 8.7 times more Vitamin B1, 17.8 times more Vitamin B2, 92.1 times more Vitamin B3, 1.9 times more Vitamin B5, 4 times more Vitamin B6, 3.5 times more Vitamin B9 and 182.7 times more Vitamin E than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Canned Coconut Cream sweetened has 1.7 times more Selenium and 1.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 59 times more Calcium, 4.4 times more Copper, 25.2 times more Iron, 15.8 times more Magnesium, 2.3 times more Manganese, 21.9 times more Phosphorus, 6.5 times more Potassium and 5 times more Zinc than Canned Coconut Cream sweetened.

Comparison of macro-nutrients per 1 pound:

• Canned Coconut Cream sweetened has 3.9 times more Saturated Fat, 2.9 times more Carbohydrate and 11.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 3.2 times more Fat, 77.8 times more Omega 6, 49.5 times more Fiber and 18.3 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.