Comparing Nutrients in 300 calories Sweetened Coconut Flakes VS Almonds

Weight per 300 calories

• Sweetened Coconut Flakes: 65.8g
• Almonds: 51.8g

Almonds have 1.3 times more energy per unit of mass than Packaged Sweetened Coconut Meat Flakes, which is very high in comparison to other foods. Sweetened Coconut Flakes having very high energy density.

Which food has more nutrients per 300 calories - Sweetened Coconut Flakes or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Almonds	14%	72%	14%

Macro Nutrients

	Sweetened Coconut Flakes	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	54.3% 17.4g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	8.6% 11g	130g per day for Men 19-50 years
Sugars	33.3% 24g	3.1% 2.25g	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	0.009% 0.007g	0.079% 0.057g	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	% 0.35g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 24g	% 2.05g	g per day for Men 19-50 years
Fiber	17% 6.5g	17% 6.48g	38g per day for Men 19-50 years
Protein	3.68% 2.06g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.82% 0.01mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.02mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.49% 1.97μg	5.7% 22.8μg	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% 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	0% 0mg	88.5% 13.3mg	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	Almonds	Recommended Dietary Allowance
Calcium	0.72% 7.24mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	59.4% 0.53mg	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	12.4% 0.99mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	8% 33.6mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.4% 65.8mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	12.5% 188mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Coconut Flakes vs Almonds:

• Almonds contain 10.8 times more Vitamin B1, 59.7 times more Vitamin B2, 4.1 times more Vitamin B3, 2.6 times more Vitamin B5, 3.6 times more Vitamin B6, 11.6 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sweetened Coconut Flakes vs Almonds:

• Packaged Sweetened Coconut Meat Flakes have 5 times more Selenium and 361.9 times more Sodium than Almonds.
• While Almonds contain 19.3 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 4.2 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, 1.6 times more Potassium and 3.5 times more Zinc than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 300 calories:

• Packaged Sweetened Coconut Meat Flakes have 8.8 times more Saturated Fat, 3.1 times more Carbohydrate and 10.7 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Fat, 43.7 times more Omega 6 and 5.3 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Packaged Sweetened Coconut Meat Flakes as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.