Comparing Nutrients in 5 ounces Almond paste VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Almond paste	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	22.4% 649kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	117% 37.4g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	1.85% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	71% 51.4g	72% 52g	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	0.02% 0.014g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 51.3g	g per day for Men 19-50 years
Fiber	18% 6.8g	37% 14g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	7.92% 4.44g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	6.17% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	3.27% 0.043mg	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	26% 103μg	1.06% 4.25μg	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	0.16% 0.14mg	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	128% 19mg	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

	Almond paste	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	24.4% 244mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	46.5% 0.42mg	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	28.3% 2.27mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	59% 1.36mg	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	52.2% 366mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	27% 404mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Sweetened Coconut Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Sweetened Coconut Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Sweetened Coconut Flakes:

• 5 ounces of Almond paste have 5.5 times more Vitamin B1, 27.6 times more Vitamin B2, 2 times more Vitamin B3, 24.3 times more Vitamin B9 and more Vitamin E than Sweetened Coconut Flakes.
• Both Almond paste and Sweetened Coconut Flakes provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E
• Both Almond paste as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Sweetened Coconut Flakes:

• 5 ounces of Almond paste have 15.6 times more Calcium, 1.5 times more Copper, 2.5 times more Magnesium, 2.6 times more Phosphorus and 2.1 times more Zinc than Sweetened Coconut Flakes.
• While 5 oz of Packaged Sweetened Coconut Meat Flakes contain 3.8 times more Selenium and 31.7 times more Sodium than Almond paste.
• Both Almond paste and Sweetened Coconut Flakes contain similar levels of Iron, Manganese and Potassium per five ounces.
• 5 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have more Omega 3, 25.1 times more Omega 6 and 2.9 times more Protein than Sweetened Coconut Flakes.
• While 5 oz of Packaged Sweetened Coconut Meat Flakes contain 10 times more Saturated Fat and 2.1 times more Fiber than Almond paste.
• Both Almond paste and Sweetened Coconut Flakes offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per five ounces.
• 5 ounces of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6