Comparing Nutrients in 1 pound Frozen Coconut Milk VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Frozen Coconut Milk	Plain Almond Butter	Recommended Dietary Allowance
Energy	31.6% 916kcal	96% 2785kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	260% 252g	97g per day for Men 19-50 years
Saturated Fat	261% 83.7g	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	6.1% 1.03g	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	19.5% 25.3g	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	13% 7.3g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	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	8.7% 0.1mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	328% 4.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	16% 63.5μg	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	5.54% 5mg	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

	Frozen Coconut Milk	Plain Almond Butter	Recommended Dietary Allowance
Calcium	1.8% 18mg	157% 1574mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	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	46% 3.67mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	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	38.2% 268mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	100% 3393mg	3400mg per day for Men 19-50 years
Selenium	NA	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	136% 15mg	11mg per day for Men 19-50 years
Water	8.76% 324g	0.2% 7.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Coconut Milk VS Plain Almond Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Coconut Milk versus 1 lb of Plain Almond Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Coconut Milk vs Plain Almond Butter:

• 1 lb of Plain Almond Butter no Salt contains 1.8 times more Vitamin B1, more Vitamin B2, 4.7 times more Vitamin B3, 2 times more Vitamin B5, 3.4 times more Vitamin B6 and 3.8 times more Vitamin B9 than Frozen Coconut Milk.
• 1 pound of Frozen Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Frozen Coconut Milk as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Coconut Milk vs Plain Almond Butter:

• 1 lb of Plain Almond Butter no Salt contains 86.8 times more Calcium, 4 times more Copper, 4.3 times more Iron, 8.7 times more Magnesium, 2.6 times more Manganese, 8.6 times more Phosphorus, 3.2 times more Potassium and 5.6 times more Zinc than Frozen Coconut Milk.
• 1 pound of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Coconut Milk has 4.4 times more Saturated Fat than Plain Almond Butter.
• While 1 lb of Plain Almond Butter no Salt contains 3 times more Energy, 2.7 times more Fat, 59.7 times more Omega 6, 3.4 times more Carbohydrate and 13 times more Protein than Frozen Coconut Milk.
• 1 pound of Frozen Coconut Milk provide inadequate amounts of Omega 6