Comparing Nutrients in 5 ounces Creamed Dried Coconut Meat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Creamed Dried Coconut Meat	Roasted Almonds	Recommended Dietary Allowance
Energy	33.4% 970kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	271% 87g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	108% 18.3g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	NA	40.7% 15.5g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.87mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	15% 0.19mg	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	3.2% 12.8μg	19.5% 78μg	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	2.36% 2.13mg	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	NA	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.7% 37mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	173% 1.56mg	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	59.5% 4.76mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	172% 3.94mg	138% 3.16mg	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	42.3% 296mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.064% 2.37g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Creamed Dried Coconut Meat has 2.5 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Vitamin B1, 11.9 times more Vitamin B2, 6 times more Vitamin B3 and 6.1 times more Vitamin B9 than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Creamed Dried Coconut Meat has 1.2 times more Manganese and 12.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.3 times more Calcium, 1.4 times more Copper, 3 times more Magnesium, 2.3 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Dry Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Creamed Dried Coconut Meat has 1.3 times more Fat and 15 times more Saturated Fat than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 17.1 times more Omega 6 and 4 times more Protein than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Dry Roasted Almonds have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Creamed Dried Coconut Meat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.