Comparing Nutrients in 1 pound Creamed Dried Coconut Meat VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Creamed Dried Coconut Meat	Plain Almond Butter	Recommended Dietary Allowance
Energy	107% 3103kcal	96% 2785kcal	2900kcal per day for Men 19-50 years
Fat	323% 313g	260% 252g	97g per day for Men 19-50 years
Saturated Fat	868% 278g	59% 19g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	363% 61.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	NA	27.7% 20g	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	NA	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	NA	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 19.7g	g per day for Men 19-50 years
Fiber	NA	123% 46.7g	38g per day for Men 19-50 years
Protein	43% 24g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	328% 4.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.6% 3.68mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	866% 260μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	60% 240μg	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	7.56% 6.8mg	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	NA	732% 110mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Plain Almond Butter	Recommended Dietary Allowance
Calcium	11.8% 118mg	157% 1574mg	1000mg per day for Men 19-50 years
Copper	407% 3.66mg	471% 4.24mg	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	191% 15.2mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	549% 12.6mg	420% 9.67mg	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	135% 948mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	73.5% 2499mg	100% 3393mg	3400mg per day for Men 19-50 years
Selenium	NA	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.2% 7.57g	0.2% 7.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Creamed Dried Coconut Meat vs Plain Almond Butter:

• Creamed Dried Coconut Meat has 1.5 times more Vitamin B1, 2.6 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Plain Almond Butter no Salt.
• While Plain Almond Butter no Salt contains 9.3 times more Vitamin B2, 5.2 times more Vitamin B3 and 5.9 times more Vitamin B9 than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Creamed Dried Coconut Meat vs Plain Almond Butter:

• Creamed Dried Coconut Meat has 1.3 times more Manganese and 5.3 times more Sodium than Plain Almond Butter no Salt.
• While Plain Almond Butter no Salt contains 13.3 times more Calcium, 3 times more Magnesium, 2.4 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Plain Almond Butter no Salt have similar amounts of Copper and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Creamed Dried Coconut Meat has 1.2 times more Fat and 14.8 times more Saturated Fat than Plain Almond Butter no Salt.
• While Plain Almond Butter no Salt contains 18 times more Omega 6 and 4 times more Protein than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Plain Almond Butter no Salt have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Creamed Dried Coconut Meat as well as Plain Almond Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.