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

Macros Ratio

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

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	24.5% 710kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.3g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	18.6% 5.96g	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	3.24% 0.55g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	84.4% 61g	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	7.3% 4.1g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Shredded 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	3.66% 0.044mg	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	4.2% 0.67mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	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	2.83% 11.3μg	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	1.1% 0.99mg	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	3.7% 0.55mg	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	49.3% 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	34% 2.72mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	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	21.7% 152mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	24.8% 371mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.48% 17.8g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Shredded Sweetened Dried Coconut Meat has 3.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 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.
• Both Shredded Sweetened Dried Coconut Meat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

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

• Shredded Sweetened Dried Coconut Meat has 4.1 times more Selenium and 262 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 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.
• Both Shredded Sweetened Dried Coconut Meat and Oil Roasted Almonds have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Shredded Sweetened Dried Coconut Meat has 7.5 times more Saturated Fat, 2.7 times more Carbohydrate and 9.5 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 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.
• Both Shredded Sweetened Dried Coconut Meat and Oil Roasted Almonds have similar amounts of Energy per 5 oz.
• Both Shredded Sweetened Dried Coconut Meat as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.