Comparing Nutrients in 7 ounces Raw Coconut Cream VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Almonds	14%	72%	14%

Macro Nutrients

	Raw Coconut Cream	Almonds	Recommended Dietary Allowance
Energy	22.6% 655kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	191% 61g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.42% 0.75g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	NA	0.3% 0.22g	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	65.3% 25g	38g per day for Men 19-50 years
Protein	13% 7.2g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	22% 87.3μg	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	6.17% 5.56mg	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	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Almonds	Recommended Dietary Allowance
Calcium	2.2% 22mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	227% 2.05mg	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	56.6% 4.52mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.6% 242mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Raw Coconut Cream has more Vitamin C than Almonds.
• While Almonds contain 6.8 times more Vitamin B1, more Vitamin B2, 4.1 times more Vitamin B3, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Coconut Cream.
• Both Raw Coconut Cream as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Coconut Cream vs Almonds:

• Raw Coconut Cream has 12.2 times more Water than Almonds.
• While Almonds contain 24.5 times more Calcium, 2.7 times more Copper, 1.6 times more Iron, 9.6 times more Magnesium, 1.7 times more Manganese, 3.9 times more Phosphorus, 2.3 times more Potassium and 3.3 times more Zinc than Raw Coconut Cream.

Comparison of macro-nutrients per 7 ounces:

• Raw Coconut Cream has 8.1 times more Saturated Fat than Almonds.
• While Almonds contain 1.8 times more Energy, 1.4 times more Fat, 32.5 times more Omega 6, 3.2 times more Carbohydrate, 5.7 times more Fiber and 5.8 times more Protein than Raw Coconut Cream.
• Both Raw Coconut Cream as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.