Comparing Nutrients in 500 calories Oil Roasted Almonds VS Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2: 1613g

Oil Roasted Almonds have 19.6 times more energy per 100g than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2. It has very high energy density when compared to other foods. Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 having low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	3%	60%	37%

Macro Nutrients

	Oil Roasted Almonds	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	34.6% 33.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	105% 33.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	36.2% 47g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	55.6% 40.3g	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	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	0% 0g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Vitamin A	0% 0μg	113% 1016μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 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	5.56% 22.2μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	840% 20μg	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	113% 677IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	143% 21.4mg	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

	Oil Roasted Almonds	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Calcium	24% 240mg	303% 3032mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	0% 0mg	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	38% 3.03mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	NA	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	55% 384mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	41.2% 1525g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• 500 calories of Oil Roasted Almonds have more Vitamin B2, more Vitamin B3 and more Vitamin E than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While 500 kcal of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain more Vitamin A, more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 500 calories of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Oil Roasted Almonds as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• 500 calories of Oil Roasted Almonds have more Copper, more Magnesium, more Phosphorus, 1.9 times more Potassium and more Zinc than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While 500 kcal of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 12.7 times more Calcium, 1.6 times more Iron, 372 times more Sodium and 661.3 times more Water than Oil Roasted Almonds.
• 500 calories of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 lack sufficient amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc
• Both Oil Roasted Almonds as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 1.4 times more Fat, more Omega 6, more Fiber and 5.2 times more Protein than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While 500 kcal of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 9.7 times more Saturated Fat, 3.2 times more Carbohydrate and 10.8 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 offer comparable quantities of Energy per 500 calories.
• 500 calories of Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 provide inadequate amounts of Omega 6, Fiber and Protein
• Both Oil Roasted Almonds as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 provide inadequate amounts of Omega 3 in 500 calories.