Comparing Nutrients in 300 calories Shredded Sweetened Dried Coconut Meat VS Almond paste

Weight per 300 calories

• Shredded Sweetened Dried Coconut Meat: 60g
• Almond paste: 65.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Shredded Sweetened Dried Coconut Meat or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Almond paste	8%	52%	40%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	24% 31.3g	130g per day for Men 19-50 years
Sugars	35.7% 26g	32.8% 23.7g	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	7.1% 2.7g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	3.08% 1.72g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	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	1.55% 0.019mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	1.8% 0.024mg	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	1.2% 4.8μg	12% 48μg	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	0.47% 0.42mg	0.073% 0.066mg	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	1.56% 0.23mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.15% 0.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Almond paste	Recommended Dietary Allowance
Calcium	0.9% 9mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	33% 0.3mg	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	14.4% 1.15mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	7.13% 30mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	64.4% 1.5mg	24.4% 0.56mg	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	9.15% 64mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	0.25% 9.22g	3700g per day for Men 19-50 years

Shredded Sweetened Dried Coconut Meat VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Shredded Sweetened Dried Coconut Meat or Almond paste?

Lets compare vitamin content per 300 calories of Shredded Sweetened Dried Coconut Meat vs Almond paste:

• 300 calories of Shredded Sweetened Dried Coconut Meat have 5.8 times more Vitamin B5 and 6.9 times more Vitamin B6 than Almond paste.
• While 300 kcal of Almond paste contain 22.6 times more Vitamin B2, 10 times more Vitamin B9 and 38 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• 300 calories of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Shredded Sweetened Dried Coconut Meat as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Shredded Sweetened Dried Coconut Meat vs Almond paste:

• 300 calories of Shredded Sweetened Dried Coconut Meat have 2.6 times more Manganese, 3.6 times more Selenium and 26.6 times more Sodium than Almond paste.
• While 300 kcal of Almond paste contain 12.5 times more Calcium, 1.6 times more Copper, 2.8 times more Magnesium and 2.6 times more Phosphorus than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Almond paste contain similar levels of Iron and Zinc per 300 calories.
• 300 calories of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium and Potassium
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Shredded Sweetened Dried Coconut Meat have 10.9 times more Saturated Fat than Almond paste.
• While 300 kcal of Almond paste contain more Omega 3, 15.7 times more Omega 6 and 3.4 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Almond paste offer comparable quantities of Energy, Fat, Carbohydrate, Sugars and Fiber per 300 calories.
• 300 calories of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3, Omega 6 and Protein