Comparing Nutrients in 7 ounces Canned Coconut Cream sweetened VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Coconut Cream sweetened	Roasted Almonds	Recommended Dietary Allowance
Energy	24.4% 708kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	96% 30.7g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	32% 41.7g	130g per day for Men 19-50 years
Sugars	141% 102g	13.3% 9.64g	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	0.027% 0.02g	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	% 0g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 102g	% 9.43g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	57% 21.6g	38g per day for Men 19-50 years
Protein	4.15% 2.32g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.47% 0.075mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	20.8% 0.27mg	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	6.95% 27.8μg	27.3% 109μg	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	0% 0mg	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	1.7% 0.26mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	242% 2.2mg	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	3.22% 0.26mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	193% 4.43mg	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	6.24% 43.7mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Coconut Cream sweetened vs Roasted Almonds:

• 7 oz of Dry Roasted Almonds contain 3.5 times more Vitamin B1, 29.9 times more Vitamin B2, 95.7 times more Vitamin B3, 2 times more Vitamin B5, 4.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 183.8 times more Vitamin E than Canned Coconut Cream sweetened.
• 7 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Canned Coconut Cream sweetened as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Coconut Cream sweetened vs Roasted Almonds:

• 7 ounces of Canned Coconut Cream sweetened have 2.8 times more Selenium and 12 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 67 times more Calcium, 4.7 times more Copper, 28.7 times more Iron, 16.4 times more Magnesium, 2.7 times more Manganese, 21.4 times more Phosphorus, 7.1 times more Potassium and 5.5 times more Zinc than Canned Coconut Cream sweetened.
• 7 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Coconut Cream sweetened have 3.8 times more Saturated Fat, 2.5 times more Carbohydrate and 10.6 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.7 times more Energy, 3.2 times more Fat, 81.4 times more Omega 6, 54.5 times more Fiber and 17.9 times more Protein than Canned Coconut Cream sweetened.
• 7 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Omega 6 and Fiber
• Both Canned Coconut Cream sweetened as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.