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

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	78.4% 2272kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	166% 161g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	446% 143g	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	10.4% 1.76g	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	166% 216g	61.7% 80g	130g per day for Men 19-50 years
Sugars	270% 196g	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	23.3% 13g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Shredded 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	11.7% 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	13.4% 2.15mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.5% 3.27mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	9.07% 36.3μg	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	3.53% 3.18mg	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	11.8% 1.77mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.8% 68mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	158% 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	109% 8.7mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	488% 11.2mg	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	69.3% 485mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	45% 1529mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	138% 75.7μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	79.2% 1188mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.54% 57g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Shredded Sweetened Dried Coconut Meat vs Oil Roasted Almonds:

• Shredded Sweetened Dried Coconut Meat has 3.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Vitamin B1, 39.1 times more Vitamin B2, 7.7 times more Vitamin B3, 3.4 times more Vitamin B9 and 66.6 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Shredded Sweetened Dried Coconut Meat has 4.1 times more Selenium and 262 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 19.4 times more Calcium, 3.1 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 4.4 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Oil Roasted Almonds have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Shredded Sweetened Dried Coconut Meat has 7.5 times more Saturated Fat, 2.7 times more Carbohydrate and 9.5 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Fat, 34.8 times more Omega 6, 2.3 times more Fiber and 7.4 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Oil Roasted Almonds have similar amounts of Energy per 1 lb.
• Both Shredded Sweetened Dried Coconut Meat as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.