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

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Coconut Cream sweetened	Roasted Almonds	Recommended Dietary Allowance
Energy	56% 1619kcal	94% 2712kcal	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	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 241g	73.3% 95g	130g per day for Men 19-50 years
Sugars	322% 234g	30.4% 22g	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	% 0g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 234g	% 21.5g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	130% 49.4g	38g per day for Men 19-50 years
Protein	9.48% 5.3g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.08% 0.17mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	47.5% 0.62mg	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	62.4% 249μg	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	723% 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	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	136% 15mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.3% 11g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Dry Roasted Almonds contains 3.5 times more Vitamin B1, 29.9 times more Vitamin B2, 95.7 times more Vitamin B3, 2 times more Vitamin B5, 4.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 183.8 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 Canned Coconut Cream sweetened as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Canned Coconut Cream sweetened has 2.8 times more Selenium and 12 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 67 times more Calcium, 4.7 times more Copper, 28.7 times more Iron, 16.4 times more Magnesium, 2.7 times more Manganese, 21.4 times more Phosphorus, 7.1 times more Potassium and 5.5 times more Zinc than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Coconut Cream sweetened has 3.8 times more Saturated Fat, 2.5 times more Carbohydrate and 10.6 times more Sugars than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.7 times more Energy, 3.2 times more Fat, 81.4 times more Omega 6, 54.5 times more Fiber and 17.9 times more Protein than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 and Fiber
• Both Canned Coconut Cream sweetened as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one pound.