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

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Almond paste	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	31.3% 909kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	195% 62.4g	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	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	73% 95g	72.8% 95g	130g per day for Men 19-50 years
Sugars	99% 72g	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	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	32% 18g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Almond paste	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	13.6% 0.16mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	41.4% 0.54mg	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	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	0.22% 0.2mg	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	179% 27mg	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

	Almond paste	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	34% 341mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	39.7% 3.18mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	73% 512mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.67% 25g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Almond paste 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 Almond paste vs Shredded Sweetened Dried Coconut Meat:

• 7 ounces of Almond paste have 2.6 times more Vitamin B1, 20.7 times more Vitamin B2, 3 times more Vitamin B3, 9.1 times more Vitamin B9 and 34.7 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 6.4 times more Vitamin B5 and 7.5 times more Vitamin B6 than Almond paste.
• 7 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Almond paste 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 Almond paste vs Shredded Sweetened Dried Coconut Meat:

• 7 ounces of Almond paste have 11.5 times more Calcium, 1.5 times more Copper, 2.6 times more Magnesium and 2.4 times more Phosphorus than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 2.9 times more Manganese, 4 times more Selenium and 29.1 times more Sodium than Almond paste.
• Both Almond paste and Shredded Sweetened Dried Coconut Meat contain similar levels of Iron, Potassium and Zinc 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 Almond paste have more Omega 3, 14.4 times more Omega 6 and 3.1 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 1.3 times more Fat and 12 times more Saturated Fat than Almond paste.
• Both Almond paste and Shredded Sweetened Dried Coconut Meat offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per seven ounces.
• 7 ounces of Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3