Comparing Nutrients in 7 ounces Almonds VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Coconut	4%	80%	16%

Macro Nutrients

	Almonds	Coconut	Recommended Dietary Allowance
Energy	39.6% 1149kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	184% 59g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	12% 8.63g	17% 12.4g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	47% 18g	38g per day for Men 19-50 years
Protein	75% 42g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	13% 51.6μg	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	7.28% 6.55mg	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	339% 51mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Coconut	Recommended Dietary Allowance
Calcium	53.4% 534mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	96% 0.86mg	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	92% 7.36mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	129% 2.98mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	2.52% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Coconut:

• Almonds have 3.1 times more Vitamin B1, 56.9 times more Vitamin B2, 6.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 106.8 times more Vitamin E than Raw Coconut Meat.
• While Raw Coconut Meat contains more Vitamin C than Almonds.
• Both Almonds as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Coconut:

• Almonds have 19.2 times more Calcium, 2.4 times more Copper, 1.5 times more Iron, 8.4 times more Magnesium, 1.5 times more Manganese, 4.3 times more Phosphorus, 2.1 times more Potassium and 2.8 times more Zinc than Raw Coconut Meat.
• While Raw Coconut Meat contains 2.5 times more Selenium, 20 times more Sodium and 10.7 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.6 times more Energy, 1.5 times more Fat, 33.7 times more Omega 6, 1.4 times more Carbohydrate, 1.4 times more Fiber and 6.4 times more Protein than Raw Coconut Meat.
• While Raw Coconut Meat contains 7.8 times more Saturated Fat and 1.4 times more Sugars than Almonds.
• Both Almonds as well as Raw Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.