Comparing Nutrients in 5 ounces Shredded Sweetened Dried Coconut Meat VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Almond paste	8%	52%	40%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Almond paste	Recommended Dietary Allowance
Energy	24.5% 710kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.3g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	52% 67.8g	130g per day for Men 19-50 years
Sugars	84.4% 61g	71% 51.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	18% 6.8g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	3.93% 0.051mg	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	2.83% 11.3μg	26% 103μg	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	1.1% 0.99mg	0.16% 0.14mg	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	3.7% 0.55mg	128% 19mg	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

	Shredded Sweetened Dried Coconut Meat	Almond paste	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	71.5% 0.64mg	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	34% 2.72mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	52.8% 1.2mg	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	21.7% 152mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	24.8% 371mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.48% 17.8g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Shredded Sweetened Dried Coconut Meat VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Shredded Sweetened Dried Coconut Meat versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Shredded Sweetened Dried Coconut Meat vs Almond paste:

• 5 ounces of Shredded Sweetened Dried Coconut Meat have 6.4 times more Vitamin B5 and 7.5 times more Vitamin B6 than Almond paste.
• While 5 oz of Almond paste contain 2.6 times more Vitamin B1, 20.7 times more Vitamin B2, 3 times more Vitamin B3, 9.1 times more Vitamin B9 and 34.7 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• 5 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Shredded Sweetened Dried Coconut Meat as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Shredded Sweetened Dried Coconut Meat vs Almond paste:

• 5 ounces of Shredded Sweetened Dried Coconut Meat have 2.9 times more Manganese, 4 times more Selenium, 29.1 times more Sodium and 1.2 times more Zinc than Almond paste.
• While 5 oz of Almond paste contain 11.5 times more Calcium, 1.5 times more Copper, 2.6 times more Magnesium and 2.4 times more Phosphorus than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Almond paste contain similar levels of Iron and Potassium 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 Shredded Sweetened Dried Coconut Meat have 1.3 times more Fat and 12 times more Saturated Fat than Almond paste.
• While 5 oz of Almond paste contain more Omega 3, 14.4 times more Omega 6 and 3.1 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Almond paste offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per five ounces.
• 5 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3