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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Canned Coconut Cream sweetened	Oil 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.08% 0.17mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	127% 14mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.34% 12.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Coconut Cream sweetened versus 1 lb of Oil 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 Oil Roasted Almonds:

• 1 lb of Oil Roasted Almonds contains 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 Canned Coconut Cream sweetened as well as Oil 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 Oil Roasted Almonds:

• 1 pound of Canned Coconut Cream sweetened has 1.3 times more Selenium and 36 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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.
• 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 3.7 times more Saturated Fat, 3 times more Carbohydrate and 11.3 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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.
• 1 pound of Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 and Fiber
• Both Canned Coconut Cream sweetened as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one pound.