Comparing Nutrients in 5 ounces Dried Coconut VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Coconut	Roasted Almonds	Recommended Dietary Allowance
Energy	32.3% 936kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	253% 81g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	25.8% 33.5g	23% 29.8g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	61% 23g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	17.4% 9.75g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	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	7.1% 0.085mg	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	5.34% 0.85mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 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	4.16% 0.62mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.7% 37mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	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% 4.7mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	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	41.7% 292mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	47.7% 26.2μg	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% 2.85mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• 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, 12 times more Vitamin B2, 6 times more Vitamin B3, 6.1 times more Vitamin B9 and 54.3 times more Vitamin E than Dried Coconut Meat.
• Both Dried Coconut Meat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

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

• Dried Coconut Meat has 1.2 times more Manganese, 9.3 times more Selenium 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, 3.1 times more Magnesium, 2.3 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Dried Coconut Meat.
• Both Dried Coconut Meat and Dry Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Coconut Meat has 1.2 times more Fat, 14 times more Saturated Fat, 1.5 times more Sugars and 1.5 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 18.3 times more Omega 6 and 3 times more Protein than Dried Coconut Meat.
• Both Dried Coconut Meat and Dry Roasted Almonds have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Dried Coconut Meat as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.