Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Oil Roasted Almonds	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	29.7% 860kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	46.3% 45g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	124% 40g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	113% 19g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	44.6% 58g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	53.7% 30g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Flaked 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	11% 0.13mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	26% 0.34mg	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	9.57% 38.3μg	2.5% 9.92μg	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	245% 37mg	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

	Oil Roasted Almonds	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	41.2% 412mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	48.5% 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	65.2% 5.2mg	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	134% 3.08mg	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	94% 661mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned Flaked Sweetened Dried Coconut Meat per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Canned Flaked Sweetened Dried Coconut Meat:

• 5 ounces of Oil Roasted Almonds have 3.1 times more Vitamin B1, 39.1 times more Vitamin B2, 12 times more Vitamin B3 and 3.9 times more Vitamin B9 than Canned Flaked Sweetened Dried Coconut Meat.
• While 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 2.8 times more Vitamin B5 and 2 times more Vitamin B6 than Oil Roasted Almonds.
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Oil Roasted Almonds as well as Canned Flaked Sweetened 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 Oil Roasted Almonds vs Canned Flaked Sweetened Dried Coconut Meat:

• 5 ounces of Oil Roasted Almonds have 20.8 times more Calcium, 3.1 times more Copper, 2 times more Iron, 5.6 times more Magnesium, 4.5 times more Phosphorus, 2.2 times more Potassium and 1.9 times more Zinc than Canned Flaked Sweetened Dried Coconut Meat.
• Both Oil Roasted Almonds and Canned Flaked Sweetened Dried Coconut Meat contain similar levels of Manganese per five ounces.
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.4 times more Energy, 1.7 times more Fat, 39 times more Omega 6, 2.3 times more Fiber and 6.3 times more Protein than Canned Flaked Sweetened Dried Coconut Meat.
• While 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 6.7 times more Saturated Fat and 2.3 times more Carbohydrate than Oil Roasted Almonds.