Comparing Nutrients in 7 ounces Dried Coconut VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Almond paste	8%	52%	40%

Macro Nutrients

	Dried Coconut	Almond paste	Recommended Dietary Allowance
Energy	45% 1310kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	355% 114g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	8.24% 1.4g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	73% 95g	130g per day for Men 19-50 years
Sugars	20% 14.6g	99% 72g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	85% 32.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.48% 1.2mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	5.5% 0.071mg	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	4.47% 18μg	36.2% 145μg	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	0.22% 0.2mg	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	5.82% 0.87mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Almond paste	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	100% 0.9mg	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	82.4% 6.6mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	237% 5.45mg	74% 1.7mg	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	58.4% 409mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	31.7% 1078mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	66.8% 36.7μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Almond paste per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Coconut vs Almond paste:

• 7 ounces of Dried Coconut have 7.1 times more Vitamin B5 and 8.3 times more Vitamin B6 than Almond paste.
• While 7 oz of Almond paste contain 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.4 times more Vitamin B3, 8.1 times more Vitamin B9 and 30.8 times more Vitamin E than Dried Coconut Meat.
• Both Dried Coconut Meat as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Dried Coconut vs Almond paste:

• 7 ounces of Dried Coconut have 1.8 times more Copper, 2.1 times more Iron, 3.2 times more Manganese, 1.7 times more Potassium, 4.4 times more Selenium, 4.1 times more Sodium and 1.4 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 6.6 times more Calcium, 1.4 times more Magnesium and 1.3 times more Phosphorus than Dried Coconut Meat.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Coconut have 1.4 times more Energy, 2.3 times more Fat, 21.8 times more Saturated Fat and 3.4 times more Fiber than Almond paste.
• While 7 oz of Almond paste contain more Omega 3, 7.9 times more Omega 6, 2 times more Carbohydrate, 4.9 times more Sugars and 1.3 times more Protein than Dried Coconut Meat.
• 7 ounces of Dried Coconut provide inadequate amounts of Omega 3