Comparing Nutrients in 7 ounces Blanched Almonds VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Coconut	4%	80%	16%

Macro Nutrients

	Blanched Almonds	Coconut	Recommended Dietary Allowance
Energy	40.4% 1171kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	184% 59g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	47% 18g	38g per day for Men 19-50 years
Protein	76% 42.5g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	8.24% 0.11mg	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	24.3% 97μg	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	314% 47mg	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

	Blanched Almonds	Coconut	Recommended Dietary Allowance
Calcium	47% 468mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	129% 2.98mg	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	136% 955mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	2.52% 93g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.9 times more Vitamin B1, 35.6 times more Vitamin B2, 6.5 times more Vitamin B3, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 99 times more Vitamin E than Raw Coconut Meat.
• While Raw Coconut Meat contains more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Raw Coconut Meat have similar amounts of Vitamin B5 per 7 oz.
• Both Blanched 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 Blanched Almonds vs Coconut:

• Blanched Almonds have 16.9 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 8.4 times more Magnesium, 1.2 times more Manganese, 4.3 times more Phosphorus, 1.9 times more Potassium and 2.7 times more Zinc than Raw Coconut Meat.
• While Raw Coconut Meat contains 3.2 times more Selenium and 10.4 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Coconut Meat have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.7 times more Energy, 1.6 times more Fat, 33.8 times more Omega 6, 1.2 times more Carbohydrate and 6.4 times more Protein than Raw Coconut Meat.
• While Raw Coconut Meat contains 7.5 times more Saturated Fat and 1.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Raw Coconut Meat have similar amounts of Fiber per 7 oz.
• Both Blanched Almonds as well as Raw Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.