Comparing Nutrients in 5 ounces Roasted Almonds VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Roasted Almonds	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	29.2% 848kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	68.7% 66.6g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	185% 59g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	48.4% 63g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	NA	38g per day for Men 19-50 years
Protein	53% 29.7g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Toasted Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	33.4% 0.43mg	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	19.5% 78μg	3.2% 12.8μg	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	2.36% 2.13mg	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	226% 34mg	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

	Roasted Almonds	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	38% 380mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	128% 1.15mg	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	66% 5.3mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	173% 3.97mg	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	95% 668mg	42.7% 299mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Toasted Dried Coconut per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Toasted Dried Coconut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Toasted Dried Coconut:

• 5 ounces of Roasted Almonds have 1.3 times more Vitamin B1, 11.7 times more Vitamin B2, 5.9 times more Vitamin B3 and 6.1 times more Vitamin B9 than Toasted Dried Coconut.
• While 5 oz of Toasted Dried Coconut Meat contain 2.5 times more Vitamin B5 and 2.3 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Toasted Dried Coconut:

• 5 ounces of Roasted Almonds have 9.9 times more Calcium, 1.4 times more Copper, 3 times more Magnesium, 2.2 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Toasted Dried Coconut.
• While 5 oz of Toasted Dried Coconut Meat contain 1.3 times more Manganese and 12.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Toasted Dried Coconut contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 25.2 times more Omega 6 and 4 times more Protein than Toasted Dried Coconut.
• While 5 oz of Toasted Dried Coconut Meat contain 10.2 times more Saturated Fat and 2.1 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Toasted Dried Coconut offer comparable quantities of Energy and Fat per five ounces.