Comparing Nutrients in 5 ounces Almond paste VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Almond paste	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	22.4% 649kcal	9.87% 286kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	81.7% 26g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	1.9% 0.32g	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	6.1% 7.9g	130g per day for Men 19-50 years
Sugars	71% 51.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	22.8% 12.8g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Frozen Coconut Milk	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	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	4.56% 0.23mg	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	4.96% 20μg	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	1.73% 1.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	24.4% 244mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	37% 0.33mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	50% 1.15mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	0.54% 20g	2.74% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Frozen Coconut Milk per 5 oz

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

Lets compare vitamin content per 5 ounces of Almond paste vs Frozen Coconut Milk:

• 5 ounces of Almond paste have 3.6 times more Vitamin B1, more Vitamin B2, 2.1 times more Vitamin B3 and 5.2 times more Vitamin B9 than Frozen Coconut Milk.
• While 5 oz of Frozen Coconut Milk contain 1.4 times more Vitamin B5 than Almond paste.
• Both Almond paste and Frozen Coconut Milk provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Frozen Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Almond paste as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Frozen Coconut Milk:

• 5 ounces of Almond paste have 43 times more Calcium, 1.9 times more Copper, 2 times more Iron, 4.1 times more Magnesium, 4.4 times more Phosphorus, 1.4 times more Potassium and 2.5 times more Zinc than Frozen Coconut Milk.
• Both Almond paste and Frozen Coconut Milk contain similar levels of Manganese per five ounces.
• 5 ounces of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 2.3 times more Energy, 1.3 times more Fat, 24.5 times more Omega 6, 8.6 times more Carbohydrate and 5.6 times more Protein than Frozen Coconut Milk.
• While 5 oz of Frozen Coconut Milk contain 7 times more Saturated Fat than Almond paste.
• 5 ounces of Frozen Coconut Milk provide inadequate amounts of Omega 6