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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Oil Roasted Almonds	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	29.7% 860kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	52% 50.3g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	19.3% 25g	52% 67.6g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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	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	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	11% 0.13mg	3.66% 0.044mg	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	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	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% 0mg	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	245% 37mg	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

	Oil Roasted Almonds	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	41.2% 412mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	94% 661mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	24.8% 371mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.48% 17.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds 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 Oil Roasted Almonds vs Shredded Sweetened Dried Coconut Meat:

• 5 ounces of Oil Roasted Almonds have 3 times more Vitamin B1, 39.1 times more Vitamin B2, 7.7 times more Vitamin B3, 3.4 times more Vitamin B9 and 66.6 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• While 5 oz of Shredded Sweetened Dried Coconut Meat contain 3.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Oil Roasted Almonds.
• 5 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Oil Roasted Almonds 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 Oil Roasted Almonds vs Shredded Sweetened Dried Coconut Meat:

• 5 ounces of Oil Roasted Almonds have 19.4 times more Calcium, 3.1 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 4.4 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• While 5 oz of Shredded Sweetened Dried Coconut Meat contain 4.1 times more Selenium and 262 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Shredded Sweetened Dried Coconut Meat contain similar levels of Manganese 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 Oil Roasted Almonds have 1.2 times more Energy, 1.6 times more Fat, 34.8 times more Omega 6, 2.3 times more Fiber and 7.4 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 5 oz of Shredded Sweetened Dried Coconut Meat contain 7.5 times more Saturated Fat, 2.7 times more Carbohydrate and 9.5 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3 in five ounces.