Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Oil Roasted Almonds	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	41.5% 1205kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	195% 62.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	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	27% 35g	72.8% 95g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	75.2% 42g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	15.2% 0.18mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	13.4% 53.6μg	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% 0mg	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	344% 51.5mg	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

	Oil Roasted Almonds	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	57.7% 577mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Shredded Sweetened Dried Coconut Meat per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds 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 Oil Roasted Almonds vs Shredded Sweetened Dried Coconut Meat:

• 7 ounces of Oil Roasted Almonds have 3 times more Vitamin B1, 39.1 times more Vitamin B2, 7.7 times more Vitamin B3, 3.4 times more Vitamin B9 and 66.6 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 3.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Oil Roasted Almonds.
• 7 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2
• Both Oil Roasted Almonds 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 Oil Roasted Almonds vs Shredded Sweetened Dried Coconut Meat:

• 7 ounces of Oil Roasted Almonds have 19.4 times more Calcium, 3.1 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 4.4 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 4.1 times more Selenium and 262 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Shredded Sweetened Dried Coconut Meat contain similar levels of Manganese 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 Oil Roasted Almonds have 1.2 times more Energy, 1.6 times more Fat, 34.8 times more Omega 6, 2.3 times more Fiber and 7.4 times more Protein than Shredded Sweetened Dried Coconut Meat.
• While 7 oz of Shredded Sweetened Dried Coconut Meat contain 7.5 times more Saturated Fat, 2.7 times more Carbohydrate and 9.5 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3 in seven ounces.