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

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Plain Almond Butter	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	42% 1218kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.24g	195% 62.4g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	4.53% 0.77g	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	72.8% 95g	130g per day for Men 19-50 years
Sugars	12% 8.8g	118% 85.7g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Shredded Sweetened 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	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	41.4% 0.54mg	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	3.97% 16μg	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	1.54% 1.4mg	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	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	69% 689mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	69% 0.62mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	214% 4.9mg	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	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	0.67% 25g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Plain Almond Butter versus 7 oz of Shredded Sweetened 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 Shredded Sweetened Dried Coconut Meat:

• 7 ounces of Plain Almond Butter have 1.3 times more Vitamin B1, 47 times more Vitamin B2, 6.7 times more Vitamin B3, 6.6 times more Vitamin B9 and 62.1 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 2.3 times more Vitamin B5 and 2.6 times more Vitamin B6 than Plain Almond Butter no Salt.
• 7 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Plain Almond Butter no Salt as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Plain Almond Butter have 23.1 times more Calcium, 3 times more Copper, 1.8 times more Iron, 5.6 times more Magnesium, 4.7 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 7 times more Selenium and 37.4 times more Sodium than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Shredded Sweetened Dried Coconut Meat contain similar levels of Manganese per seven ounces.
• 7 ounces of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Almond Butter have 1.2 times more Energy, 1.6 times more Fat, 35.1 times more Omega 6, 2.3 times more Fiber and 7.3 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 7.6 times more Saturated Fat, 2.5 times more Carbohydrate and 9.7 times more Sugars than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3 in seven ounces.