Comparing Nutrients in 500 calories Sweetened Coconut Flakes VS Blanched Almonds

Weight per 500 calories

• Sweetened Coconut Flakes: 110g
• Blanched Almonds: 84.7g

Blanched 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 500 calories - Sweetened Coconut Flakes or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sweetened Coconut Flakes	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.7g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 57g	12% 16g	130g per day for Men 19-50 years
Sugars	55.6% 40.3g	5.4% 3.92g	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	0.015% 0.011g	0% 0g	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	% 0.58g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 39.7g	% 3.78g	g per day for Men 19-50 years
Fiber	28.6% 11g	22% 8.4g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.37% 0.016mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.27% 0.016mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.78% 0.76mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.07% 0.15mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.53% 0.033mg	7.5% 0.097mg	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	0.82% 3.3μg	10.4% 41.5μg	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	134% 20mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	97% 0.87mg	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	20.7% 1.66mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	67.6% 1.56mg	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	15.7% 110mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	11.6% 396mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetened Coconut Flakes vs Blanched Almonds:

• Blanched Almonds contain 9.8 times more Vitamin B1, 36.6 times more Vitamin B2, 3.9 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6, 12.6 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sweetened Coconut Flakes vs Blanched Almonds:

• Packaged Sweetened Coconut Meat Flakes have 6.5 times more Selenium and 19.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 16.6 times more Calcium, 2.7 times more Copper, 1.7 times more Iron, 4.1 times more Magnesium, 1.5 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium and 3.2 times more Zinc than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 500 calories:

• Packaged Sweetened Coconut Meat Flakes have 8.6 times more Saturated Fat, 3.6 times more Carbohydrate, 10.3 times more Sugars and 1.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Fat, 43 times more Omega 6 and 5.3 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Packaged Sweetened Coconut Meat Flakes as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.