Comparing Nutrients in 7 ounces Pie, coconut creme, commercially prepared VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Almonds	14%	72%	14%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Energy	20.4% 591kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	33% 42.8g	130g per day for Men 19-50 years
Sugars	50.7% 36.8g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	65.3% 25g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.47% 14μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2% 12IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	227% 2.05mg	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	20% 1.6mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 169mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie, coconut creme, commercially prepared vs Almonds:

• Pie, coconut creme, commercially prepared has more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 4.1 times more Vitamin B1, 14.2 times more Vitamin B2, 18.1 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, 6.3 times more Vitamin B9 and 170.9 times more Vitamin E than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Almonds have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Pie, coconut creme, commercially prepared vs Almonds:

• Pie, coconut creme, commercially prepared has 1.3 times more Selenium, 204 times more Sodium and 9.8 times more Water than Almonds.
• While Almonds contain 9.3 times more Calcium, 15.2 times more Copper, 4.6 times more Iron, 13.5 times more Magnesium, 5 times more Manganese, 5.7 times more Phosphorus, 11.3 times more Potassium and 6.6 times more Zinc than Pie, coconut creme, commercially prepared.

Comparison of macro-nutrients per 7 ounces:

• Pie, coconut creme, commercially prepared has 1.8 times more Saturated Fat, 25 times more Omega 3, 1.7 times more Carbohydrate and 4.3 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Energy, 3 times more Fat, 8.4 times more Omega 6, 9.6 times more Fiber and 10.1 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.