Comparing Nutrients in 1 pound Coconut Water VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Almond paste	8%	52%	40%

Macro Nutrients

	Coconut Water	Almond paste	Recommended Dietary Allowance
Energy	2.97% 86kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	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	0.053% 0.009g	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	13% 17g	167% 217g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	13% 5g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	11.3% 0.14mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.27% 0.36mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	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	12% 11mg	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

	Coconut Water	Almond paste	Recommended Dietary Allowance
Calcium	11% 109mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	16.4% 1.3mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	13% 91mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11.6% 431g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Almond paste per 1 lb

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

• 1 pound of Coconut Water has 24 times more Vitamin C than Almond paste.
• While 1 lb of Almond paste contains 2.7 times more Vitamin B1, 7.3 times more Vitamin B2, 17.8 times more Vitamin B3, 2.6 times more Vitamin B5, 24.3 times more Vitamin B9 and more Vitamin E than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Almond paste provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• 1 pound of Almond paste have insufficient amounts of Vitamin C
• Both Coconut Water (liquid From Coconuts) as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Coconut Water vs Almond paste:

• 1 pound of Coconut Water has 11.7 times more Sodium and 6.7 times more Water than Almond paste.
• While 1 lb of Almond paste contains 7.2 times more Calcium, 11.4 times more Copper, 5.5 times more Iron, 5.2 times more Magnesium, 6 times more Manganese, 12.9 times more Phosphorus, 1.3 times more Potassium, 4.2 times more Selenium and 14.8 times more Zinc than Coconut Water (liquid From Coconuts).
• 1 pound of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 24.1 times more Energy, 138.7 times more Fat, 14.9 times more Saturated Fat, more Omega 3, 2788 times more Omega 6, 12.9 times more Carbohydrate, 13.9 times more Sugars, 4.4 times more Fiber and 12.5 times more Protein than Coconut Water (liquid From Coconuts).
• 1 pound of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein