Comparing Nutrients in 7 ounces Creamed Dried Coconut Meat VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Creamed Dried Coconut Meat	Plain Almond Butter	Recommended Dietary Allowance
Energy	47% 1357kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	141% 137g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	380% 122g	25.7% 8.24g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8.83% 1.5g	159% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.7g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	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% 0g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 8.6g	g per day for Men 19-50 years
Fiber	NA	53.8% 20.4g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.58% 1.2mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	379% 114μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	26.3% 105μg	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	3.3% 2.98mg	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	320% 48mg	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

	Creamed Dried Coconut Meat	Plain Almond Butter	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	206% 1.85mg	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	83.3% 6.67mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	184% 4.23mg	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	59.3% 415mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	0.09% 3.3g	0.088% 3.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Creamed Dried Coconut Meat VS Plain Almond Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Creamed Dried Coconut Meat versus 7 oz of Plain Almond Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Creamed Dried Coconut Meat vs Plain Almond Butter:

• 7 ounces of Creamed Dried Coconut Meat have 1.5 times more Vitamin B1, 2.6 times more Vitamin B5 and 3 times more Vitamin B6 than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 9.3 times more Vitamin B2, 5.2 times more Vitamin B3 and 5.9 times more Vitamin B9 than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Creamed Dried Coconut Meat vs Plain Almond Butter:

• 7 ounces of Creamed Dried Coconut Meat have 1.3 times more Manganese and 5.3 times more Sodium than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 13.3 times more Calcium, 3 times more Magnesium, 2.4 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Plain Almond Butter contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Creamed Dried Coconut Meat have 1.2 times more Fat and 14.8 times more Saturated Fat than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 18 times more Omega 6 and 4 times more Protein than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Plain Almond Butter offer comparable quantities of Energy and Carbohydrate per seven ounces.