Comparing Nutrients in 5 ounces Almonds VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Almonds	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	28.3% 821kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	117% 37.4g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	23.5% 30.5g	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 51.3g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	37% 14g	38g per day for Men 19-50 years
Protein	53.5% 30g	7.92% 4.44g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	24.2% 0.29mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	6.17% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	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% 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	242% 36.3mg	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

	Almonds	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	38% 381mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	65.7% 5.26mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	59% 1.36mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	27% 404mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.59% 22g	3700g per day for Men 19-50 years

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

• Almonds have 13.7 times more Vitamin B1, 75.9 times more Vitamin B2, 5.2 times more Vitamin B3, 3.4 times more Vitamin B5, 4.6 times more Vitamin B6, 14.7 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• Both Almonds as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Sweetened Coconut Flakes:

• Almonds have 24.5 times more Calcium, 3.5 times more Copper, 2.5 times more Iron, 5.3 times more Magnesium, 2.3 times more Manganese, 4.8 times more Phosphorus, 2 times more Potassium and 4.4 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 3.9 times more Selenium and 285 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.3 times more Energy, 1.8 times more Fat, 55.5 times more Omega 6, 1.3 times more Fiber and 6.8 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• While Packaged Sweetened Coconut Meat Flakes contain 6.9 times more Saturated Fat, 2.4 times more Carbohydrate and 8.4 times more Sugars than Almonds.
• Both Almonds as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.