Comparing Nutrients in 7 ounces Coconut Milk VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Almond paste	8%	52%	40%

Macro Nutrients

	Coconut Milk	Almond paste	Recommended Dietary Allowance
Energy	15.7% 456kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	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	3.05% 0.52g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	73% 95g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	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	11.5% 4.37g	25% 9.53g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	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	4.3% 0.052mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.43% 1.5mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	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	7.94% 31.8μg	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	6.17% 5.56mg	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	2% 0.3mg	179% 27mg	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

	Coconut Milk	Almond paste	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	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	40.7% 3.25mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	15.4% 522mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Almond paste per 7 oz

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

• 7 ounces of Coconut Milk have 1.6 times more Vitamin B5 and 28 times more Vitamin C than Almond paste.
• While 7 oz of Almond paste contain 3.2 times more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3, 4.6 times more Vitamin B9 and 90.3 times more Vitamin E than Raw Coconut Milk.
• Both Coconut Milk and Almond paste provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin E
• 7 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Raw Coconut Milk as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Coconut Milk have 1.5 times more Selenium than Almond paste.
• While 7 oz of Almond paste contain 10.8 times more Calcium, 1.7 times more Copper, 3.5 times more Magnesium, 2.6 times more Phosphorus and 2.2 times more Zinc than Raw Coconut Milk.
• Both Coconut Milk and Almond paste contain similar levels of Iron, Manganese and Potassium per seven ounces.
• 7 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Coconut Milk have 8 times more Saturated Fat than Almond paste.
• While 7 oz of Almond paste contain 2 times more Energy, more Omega 3, 21.4 times more Omega 6, 8.6 times more Carbohydrate, 10.9 times more Sugars, 2.2 times more Fiber and 3.9 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Almond paste offer comparable quantities of Fat per seven ounces.
• 7 ounces of Coconut Milk provide inadequate amounts of Omega 3 and Omega 6