Comparing Nutrients in 1 pound Canned Flaked Sweetened Dried Coconut Meat VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	69.3% 2009kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	148% 144g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	398% 127g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	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	143% 186g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	125% 47.6g	38g per day for Men 19-50 years
Protein	27% 15g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened Dried Coconut Meat	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	11.3% 0.14mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	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	7.94% 31.8μg	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	NA	785% 118mg	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

	Canned Flaked Sweetened Dried Coconut Meat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	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	104% 8.35mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	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	66.7% 467mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	65.6% 7.2mg	127% 14mg	11mg per day for Men 19-50 years
Water	2.85% 106g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Flaked Sweetened Dried Coconut Meat VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Flaked Sweetened Dried Coconut Meat 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 Flaked Sweetened Dried Coconut Meat vs Oil Roasted Almonds:

• 1 pound of Canned Flaked Sweetened Dried Coconut Meat has 2.8 times more Vitamin B5 and 2 times more Vitamin B6 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.1 times more Vitamin B1, 39.1 times more Vitamin B2, 12 times more Vitamin B3 and 3.9 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• 1 pound of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Flaked Sweetened Dried Coconut Meat vs Oil Roasted Almonds:

• 1 lb of Oil Roasted Almonds contains 20.8 times more Calcium, 3.1 times more Copper, 2 times more Iron, 5.6 times more Magnesium, 4.5 times more Phosphorus, 2.2 times more Potassium and 1.9 times more Zinc than Canned Flaked Sweetened Dried Coconut Meat.
• Both Canned Flaked Sweetened Dried Coconut Meat and Oil Roasted Almonds contain similar levels of Manganese per one pound.
• 1 pound of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Flaked Sweetened Dried Coconut Meat has 6.7 times more Saturated Fat and 2.3 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.4 times more Energy, 1.7 times more Fat, 39 times more Omega 6, 2.3 times more Fiber and 6.3 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.