Comparing Nutrients in 500 calories Blanched Almonds VS Unsweetened Ready-to-drink Coconut Water

Weight per 500 calories

• Blanched Almonds: 84.7g
• Unsweetened Ready-to-drink Coconut Water: 2778g

Blanched Almonds have 32.8 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has very high energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Blanched Almonds	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	91% 118g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	150% 109g	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% 0g	82% 59.4g	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	% 0.025g	% 22.8g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 26.7g	g per day for Men 19-50 years
Fiber	22% 8.4g	0% 0g	38g per day for Men 19-50 years
Protein	32.4% 18g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	0% 0mg	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	10.4% 41.5μg	0% 0μg	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	306% 275mg	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	134% 20mg	0% 0mg	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

	Blanched Almonds	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	20% 200mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	24.7% 0.22mg	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	34.7% 2.78mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	267% 6.14mg	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	58.2% 408mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	135% 4583mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	48% 722mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	71.3% 2640g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Unsweetened Ready-to-drink Coconut Water:

• Blanched Almonds have more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Unsweetened Ready-to-drink Coconut Water.
• While Unsweetened Ready-to-drink Coconut Water contains 5.1 times more Vitamin B1 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Unsweetened Ready-to-drink Coconut Water:

• Blanched Almonds have 3.9 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 2.9 times more Phosphorus and 4.5 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While Unsweetened Ready-to-drink Coconut Water contains 3.9 times more Manganese, 8.2 times more Potassium, 44.9 times more Sodium and 690.7 times more Water than Blanched Almonds.
• Both Blanched Almonds and Unsweetened Ready-to-drink Coconut Water have similar amounts of Calcium per 500 kcal.
• Both Blanched Almonds as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have more Fat, more Saturated Fat, more Omega 6, more Fiber and 3 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• While Unsweetened Ready-to-drink Coconut Water contains 7.4 times more Carbohydrate, 27.8 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Unsweetened Ready-to-drink Coconut Water have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.