Comparing Nutrients in 7 ounces Sweetened Coconut Flakes VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Almond paste	8%	52%	40%

Macro Nutrients

	Sweetened Coconut Flakes	Almond paste	Recommended Dietary Allowance
Energy	31.2% 905kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.5g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	164% 52.4g	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	2.6% 0.44g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	73% 95g	130g per day for Men 19-50 years
Sugars	101% 73g	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	0.027% 0.02g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 72g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	11% 6.2g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	2.5% 0.03mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	1.5% 5.95μg	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	0% 0mg	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	0% 0mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Almond paste	Recommended Dietary Allowance
Calcium	2.2% 22mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	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	37.5% 3mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	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	28.3% 198mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Coconut Flakes 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 Sweetened Coconut Flakes vs Almond paste:

• 7 ounces of Sweetened Coconut Flakes have 1.2 times more Vitamin B5 than Almond paste.
• While 7 oz of Almond paste contain 5.5 times more Vitamin B1, 27.6 times more Vitamin B2, 2 times more Vitamin B3, 24.3 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Almond paste provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E
• Both Packaged Sweetened Coconut Meat Flakes 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 Sweetened Coconut Flakes vs Almond paste:

• 7 ounces of Sweetened Coconut Flakes have 3.8 times more Selenium and 31.7 times more Sodium than Almond paste.
• While 7 oz of Almond paste contain 15.6 times more Calcium, 1.5 times more Copper, 2.5 times more Magnesium, 2.6 times more Phosphorus and 2.1 times more Zinc than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Almond paste contain similar levels of Iron, Manganese and Potassium per seven ounces.
• 7 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Coconut Flakes have 10 times more Saturated Fat and 2.1 times more Fiber than Almond paste.
• While 7 oz of Almond paste contain more Omega 3, 25.1 times more Omega 6 and 2.9 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Almond paste offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per seven ounces.
• 7 ounces of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Omega 6