Comparing Nutrients in 7 ounces Almond paste VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Almond paste	Dried Coconut	Recommended Dietary Allowance
Energy	31.3% 909kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	355% 114g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	8.24% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	36% 47g	130g per day for Men 19-50 years
Sugars	99% 72g	20% 14.6g	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	25% 9.53g	85% 32.3g	38g per day for Men 19-50 years
Protein	32% 18g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Dried Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	7.48% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	45.8% 0.6mg	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	36.2% 145μg	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	0.22% 0.2mg	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	179% 27mg	5.82% 0.87mg	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

	Almond paste	Dried Coconut	Recommended Dietary Allowance
Calcium	34% 341mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	176% 1.58mg	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	39.7% 3.18mg	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	237% 5.45mg	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	73% 512mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	31.7% 1078mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	66.8% 36.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Dried Coconut per 7 oz

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

Lets compare vitamin content per 7 ounces of Almond paste vs Dried Coconut:

• 7 ounces of Almond paste have 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.4 times more Vitamin B3, 8.1 times more Vitamin B9 and 30.8 times more Vitamin E than Dried Coconut.
• While 7 oz of Dried Coconut Meat contain 7.1 times more Vitamin B5 and 8.3 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as 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 Almond paste vs Dried Coconut:

• 7 ounces of Almond paste have 6.6 times more Calcium, 1.4 times more Magnesium and 1.3 times more Phosphorus than Dried Coconut.
• While 7 oz of Dried Coconut Meat contain 1.8 times more Copper, 2.1 times more Iron, 3.2 times more Manganese, 1.7 times more Potassium, 4.4 times more Selenium, 4.1 times more Sodium and 1.4 times more Zinc than Almond paste.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have more Omega 3, 7.9 times more Omega 6, 2 times more Carbohydrate, 4.9 times more Sugars and 1.3 times more Protein than Dried Coconut.
• While 7 oz of Dried Coconut Meat contain 1.4 times more Energy, 2.3 times more Fat, 21.8 times more Saturated Fat and 3.4 times more Fiber than Almond paste.
• 7 ounces of Dried Coconut provide inadequate amounts of Omega 3