Comparing Nutrients in 1 pound Frozen Coconut Milk VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Almond paste	8%	52%	40%

Macro Nutrients

	Frozen Coconut Milk	Almond paste	Recommended Dietary Allowance
Energy	31.6% 916kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	261% 83.7g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	NA	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	19.5% 25.3g	167% 217g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	57.3% 21.8g	38g per day for Men 19-50 years
Protein	13% 7.3g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	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	8.7% 0.1mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	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	16% 63.5μg	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	5.54% 5mg	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	NA	409% 61.4mg	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	Almond paste	Recommended Dietary Allowance
Calcium	1.8% 18mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	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	46% 3.67mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	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	38.2% 268mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	NA	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	8.76% 324g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Coconut Milk VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Coconut Milk 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 Frozen Coconut Milk vs Almond paste:

• 1 pound of Frozen Coconut Milk has 1.4 times more Vitamin B5 than Almond paste.
• While 1 lb of Almond paste contains 3.6 times more Vitamin B1, more Vitamin B2, 2.1 times more Vitamin B3 and 5.2 times more Vitamin B9 than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Almond paste provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Frozen Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Frozen Coconut Milk as well as Almond paste 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 Almond paste:

• 1 lb of Almond paste contains 43 times more Calcium, 1.9 times more Copper, 2 times more Iron, 4.1 times more Magnesium, 4.4 times more Phosphorus, 1.4 times more Potassium and 2.5 times more Zinc than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Almond paste contain similar levels of Manganese per one pound.
• 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 7 times more Saturated Fat than Almond paste.
• While 1 lb of Almond paste contains 2.3 times more Energy, 1.3 times more Fat, 24.5 times more Omega 6, 8.6 times more Carbohydrate and 5.6 times more Protein than Frozen Coconut Milk.
• 1 pound of Frozen Coconut Milk provide inadequate amounts of Omega 6