Comparing Nutrients in 7 ounces Coconut Water VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Almond paste	8%	52%	40%

Macro Nutrients

	Coconut Water	Almond paste	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	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	0.023% 0.004g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.66% 7.36g	73% 95g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	5.74% 2.2g	25% 9.53g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	4.96% 0.06mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	5.3% 4.76mg	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

	Coconut Water	Almond paste	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	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	7.2% 0.58mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	5.67% 39.7mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	5.1% 189g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Almond paste per 7 oz

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

• 7 ounces of Coconut Water have 24 times more Vitamin C than Almond paste.
• While 7 oz of Almond paste contain 2.7 times more Vitamin B1, 7.3 times more Vitamin B2, 17.8 times more Vitamin B3, 2.6 times more Vitamin B5, 24.3 times more Vitamin B9 and more Vitamin E than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Almond paste provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• 7 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Coconut Water (liquid From Coconuts) 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 Water vs Almond paste:

• 7 ounces of Coconut Water have 11.7 times more Sodium and 6.7 times more Water than Almond paste.
• While 7 oz of Almond paste contain 7.2 times more Calcium, 11.4 times more Copper, 5.5 times more Iron, 5.2 times more Magnesium, 6 times more Manganese, 12.9 times more Phosphorus, 1.3 times more Potassium, 4.2 times more Selenium and 14.8 times more Zinc than Coconut Water (liquid From Coconuts).
• 7 ounces of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 24.1 times more Energy, 138.7 times more Fat, 14.9 times more Saturated Fat, more Omega 3, 2788 times more Omega 6, 12.9 times more Carbohydrate, 13.9 times more Sugars, 4.4 times more Fiber and 12.5 times more Protein than Coconut Water (liquid From Coconuts).
• 7 ounces of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein