Comparing Nutrients in 500 calories Canned Coconut Cream sweetened VS Roasted Almonds

Weight per 500 calories

• Canned Coconut Cream sweetened: 140g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.7 times more energy per unit of mass than Canned Coconut Cream sweetened, which is very high in comparison to other foods. Canned Coconut Cream sweetened having high energy density.

Discover which food has more nutrients per 500 calories - Canned Coconut Cream sweetened or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Coconut Cream sweetened	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	67.7% 21.7g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.3% 74.5g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	99% 72g	5.6% 4.06g	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	0.012% 0.008g	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	% 0g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 72g	% 3.97g	g per day for Men 19-50 years
Fiber	0.74% 0.28g	24% 9.1g	38g per day for Men 19-50 years
Protein	2.93% 1.64g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.57% 0.031mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.053mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.57% 0.23mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.12% 0.041mg	8.75% 0.11mg	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	4.9% 19.6μg	11.5% 46μg	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	1.2% 0.18mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.56% 5.6mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	102% 0.92mg	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	2.28% 0.18mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	81% 1.87mg	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	4.4% 31mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	4.16% 141mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	3.36% 50.4mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	7.64% 0.84mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	1.1% 40.6g	0.054% 2g	3700g per day for Men 19-50 years

Canned Coconut Cream Sweetened VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Coconut Cream sweetened or Roasted Almonds?

Lets compare vitamin content per 500 calories of Canned Coconut Cream sweetened vs Roasted Almonds:

• 500 kcal of Dry Roasted Almonds contain 17.9 times more Vitamin B2, 57.1 times more Vitamin B3, 2.3 times more Vitamin B9 and 109.8 times more Vitamin E than Canned Coconut Cream sweetened.
• 500 calories of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• Both Canned Coconut Cream sweetened as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Canned Coconut Cream sweetened vs Roasted Almonds:

• 500 calories of Canned Coconut Cream sweetened have 4.6 times more Selenium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 40 times more Calcium, 2.8 times more Copper, 17.1 times more Iron, 9.8 times more Magnesium, 1.6 times more Manganese, 12.8 times more Phosphorus, 4.2 times more Potassium and 3.3 times more Zinc than Canned Coconut Cream sweetened.
• 500 calories of Canned Coconut Cream sweetened lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Coconut Cream sweetened have 6.3 times more Saturated Fat, 4.2 times more Carbohydrate and 17.8 times more Sugars than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.9 times more Fat, 48.6 times more Omega 6, 32.5 times more Fiber and 10.7 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Coconut Cream sweetened provide inadequate amounts of Omega 6, Fiber and Protein
• Both Canned Coconut Cream sweetened as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.