Comparing Nutrients in 1 pound Sweetened Coconut Flakes VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Almond paste	8%	52%	40%

Macro Nutrients

	Sweetened Coconut Flakes	Almond paste	Recommended Dietary Allowance
Energy	71.3% 2068kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	374% 120g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	167% 217g	130g per day for Men 19-50 years
Sugars	230% 167g	227% 164g	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	0.063% 0.045g	NA	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 164g	NA	g per day for Men 19-50 years
Fiber	118% 45g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	25.4% 14g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	12.6% 0.16mg	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	3.4% 13.6μg	82.8% 331μg	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	0.5% 0.45mg	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	0% 0mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Almond paste	Recommended Dietary Allowance
Calcium	5% 50mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	229% 2.06mg	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	85.6% 6.85mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	169% 3.9mg	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	64.8% 454mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	86% 1293mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	1.9% 70g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweetened Coconut Flakes versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sweetened Coconut Flakes vs Almond paste:

• 1 pound of Sweetened Coconut Flakes has 1.2 times more Vitamin B5 than Almond paste.
• While 1 lb of Almond paste contains 5.5 times more Vitamin B1, 27.6 times more Vitamin B2, 2 times more Vitamin B3, 24.3 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Almond paste provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E
• Both Packaged Sweetened Coconut Meat Flakes as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Sweetened Coconut Flakes vs Almond paste:

• 1 pound of Sweetened Coconut Flakes has 3.8 times more Selenium and 31.7 times more Sodium than Almond paste.
• While 1 lb of Almond paste contains 15.6 times more Calcium, 1.5 times more Copper, 2.5 times more Magnesium, 2.6 times more Phosphorus and 2.1 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Almond paste contain similar levels of Iron, Manganese and Potassium per one pound.
• 1 pound of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Coconut Flakes has 10 times more Saturated Fat and 2.1 times more Fiber than Almond paste.
• While 1 lb of Almond paste contains more Omega 3, 25.1 times more Omega 6 and 2.9 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Almond paste offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per one pound.
• 1 pound of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6