Comparing Nutrients in 5 ounces Almond paste VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Almond paste	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	22.4% 649kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	52% 50.3g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	139% 44.6g	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	3.24% 0.55g	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	52% 67.6g	130g per day for Men 19-50 years
Sugars	71% 51.4g	84.4% 61g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Shredded Sweetened Dried Coconut Meat	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	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	29.5% 0.38mg	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	2.83% 11.3μg	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	1.1% 0.99mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	24.4% 244mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	49.3% 0.44mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	153% 3.5mg	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	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	24.8% 371mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.48% 17.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Shredded Sweetened Dried Coconut Meat per 5 oz

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

Lets compare vitamin content per 5 ounces of Almond paste vs Shredded Sweetened Dried Coconut Meat:

• 5 ounces of Almond paste have 2.6 times more Vitamin B1, 20.7 times more Vitamin B2, 3 times more Vitamin B3, 9.1 times more Vitamin B9 and 34.7 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• While 5 oz of Shredded Sweetened Dried Coconut Meat contain 6.4 times more Vitamin B5 and 7.5 times more Vitamin B6 than Almond paste.
• 5 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Almond paste as well as Shredded Sweetened Dried Coconut Meat 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 Shredded Sweetened Dried Coconut Meat:

• 5 ounces of Almond paste have 11.5 times more Calcium, 1.5 times more Copper, 2.6 times more Magnesium and 2.4 times more Phosphorus than Shredded Sweetened Dried Coconut Meat.
• While 5 oz of Shredded Sweetened Dried Coconut Meat contain 2.9 times more Manganese, 4 times more Selenium and 29.1 times more Sodium than Almond paste.
• Both Almond paste and Shredded Sweetened Dried Coconut Meat contain similar levels of Iron, Potassium and Zinc per five ounces.
• 5 ounces of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have more Omega 3, 14.4 times more Omega 6 and 3.1 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 5 oz of Shredded Sweetened Dried Coconut Meat contain 1.3 times more Fat and 12 times more Saturated Fat than Almond paste.
• Both Almond paste and Shredded Sweetened Dried Coconut Meat offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per five ounces.
• 5 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3