Comparing Nutrients in 5 ounces Coconut VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Coconut	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.3% 502kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.5g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	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	3.05% 0.52g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	12% 8.83g	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	33.6% 12.8g	39% 15g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Coconut	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	7.8% 0.094mg	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	4.8% 0.77mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	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	9.2% 37μg	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	5.2% 4.68mg	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	2.27% 0.34mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	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	43% 3.44mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	23% 160mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	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	14% 1.56mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Coconut 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 Coconut vs Oil Roasted Almonds:

• 5 ounces of Coconut have 1.3 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.4 times more Vitamin B1, 39.1 times more Vitamin B2, 6.8 times more Vitamin B3, 2.2 times more Vitamin B6 and 108.2 times more Vitamin E than Raw Coconut Meat.
• Both Coconut and Oil Roasted Almonds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Coconut have insufficient amounts of Vitamin B2 and Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Coconut Meat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Coconut have 2.5 times more Selenium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 20.8 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 8.6 times more Magnesium, 1.6 times more Manganese, 4.1 times more Phosphorus, 2 times more Potassium and 2.8 times more Zinc than Raw Coconut Meat.
• 5 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Coconut have 7.1 times more Saturated Fat and 1.4 times more Sugars than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.7 times more Energy, 1.6 times more Fat, 36.9 times more Omega 6 and 6.4 times more Protein than Raw Coconut Meat.
• Both Coconut and Oil Roasted Almonds offer comparable quantities of Carbohydrate and Fiber per five ounces.
• Both Raw Coconut Meat as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.