Comparing Nutrients in 7 ounces Blanched Almonds VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Blanched Almonds	Coconut Milk	Recommended Dietary Allowance
Energy	40.4% 1171kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	131% 42g	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	3.05% 0.52g	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	8.46% 11g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	9.14% 6.63g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	76% 42.5g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Coconut Milk	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	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	9.43% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	5.04% 0.065mg	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	7.94% 31.8μg	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	6.17% 5.56mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Coconut Milk	Recommended Dietary Allowance
Calcium	47% 468mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	58.7% 0.53mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	79% 1.8mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	15.4% 522mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Coconut Milk per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Coconut Milk to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Blanched Almonds have 7.3 times more Vitamin B1, more Vitamin B2, 4.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 158.3 times more Vitamin E than Coconut Milk.
• While 7 oz of Raw Coconut Milk contain more Vitamin C than Blanched Almonds.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• 7 ounces of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin E
• Both Blanched Almonds as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Coconut Milk:

• 7 ounces of Blanched Almonds have 14.8 times more Calcium, 3.9 times more Copper, 2 times more Iron, 7.2 times more Magnesium, 2 times more Manganese, 4.8 times more Phosphorus, 2.5 times more Potassium and 4.4 times more Zinc than Coconut Milk.
• While 7 oz of Raw Coconut Milk contain 1.9 times more Selenium than Blanched Almonds.
• 7 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 2.6 times more Energy, 2.2 times more Fat, 47.4 times more Omega 6, 3.4 times more Carbohydrate, 1.4 times more Sugars, 4.5 times more Fiber and 9.3 times more Protein than Coconut Milk.
• While 7 oz of Raw Coconut Milk contain 5.3 times more Saturated Fat than Blanched Almonds.
• 7 ounces of Coconut Milk provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Raw Coconut Milk provide inadequate amounts of Omega 3 in seven ounces.