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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

	Canned Flaked Sweetened Dried Coconut Meat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	150% 1.35mg	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	32.6% 2.6mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	134% 3.08mg	152% 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	21% 146mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.11% 3.97g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have 2.8 times more Vitamin B5 and 2 times more Vitamin B6 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 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.
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Flaked Sweetened Dried Coconut Meat vs Oil Roasted Almonds:

• 5 oz of Oil Roasted Almonds contain 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 Canned Flaked Sweetened Dried Coconut Meat and Oil Roasted Almonds 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 Canned Flaked Sweetened Dried Coconut Meat have 6.7 times more Saturated Fat and 2.3 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 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.