Comparing Nutrients in 7 ounces Plain Almond Butter VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Plain Almond Butter	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	42% 1218kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.24g	380% 122g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	159% 27g	8.83% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	33% 42.7g	130g per day for Men 19-50 years
Sugars	12% 8.8g	NA	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	0% 0g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	NA	38g per day for Men 19-50 years
Protein	74.3% 41.6g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	7.58% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	379% 114μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.3% 105μg	4.47% 18μg	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	3.3% 2.98mg	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	320% 48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	69% 689mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	178% 1.6mg	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	86.6% 6.93mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	240% 5.52mg	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	144% 1008mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	32% 1093mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	0.09% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter VS Creamed Dried Coconut Meat per 7 oz

Compare the macro and micronutrient content in 7 oz of Plain Almond Butter versus 7 oz of Creamed Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plain Almond Butter vs Creamed Dried Coconut Meat:

• 7 ounces of Plain Almond Butter have 9.3 times more Vitamin B2, 5.2 times more Vitamin B3 and 5.9 times more Vitamin B9 than Creamed Dried Coconut Meat.
• While 7 oz of Creamed Dried Coconut Meat contain 1.5 times more Vitamin B1, 2.6 times more Vitamin B5 and 3 times more Vitamin B6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Plain Almond Butter vs Creamed Dried Coconut Meat:

• 7 ounces of Plain Almond Butter have 13.3 times more Calcium, 3 times more Magnesium, 2.4 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Creamed Dried Coconut Meat.
• While 7 oz of Creamed Dried Coconut Meat contain 1.3 times more Manganese and 5.3 times more Sodium than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Creamed Dried Coconut Meat contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Almond Butter have 18 times more Omega 6 and 4 times more Protein than Creamed Dried Coconut Meat.
• While 7 oz of Creamed Dried Coconut Meat contain 14.8 times more Saturated Fat than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Creamed Dried Coconut Meat offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.