Comparing Nutrients in 100 grams Almonds VS Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	3%	60%	37%

Macro Nutrients

	Almonds	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Energy	20% 579kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	2.14% 2.08g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	6.5% 2.1g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	2.25% 2.92g	130g per day for Men 19-50 years
Sugars	6% 4.35g	3.45% 2.5g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	0% 0g	38g per day for Men 19-50 years
Protein	37.8% 21g	0.38% 0.21g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Vitamin A	0% 0μg	7% 63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52% 1.25μg	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	0% 0IU	7% 42IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	0% 0mg	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

	Almonds	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Calcium	27% 269mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	0% 0mg	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	46.4% 3.7mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	0.56% 19mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• Almonds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain more Vitamin A, more Vitamin B12 and more Vitamin D than Almonds.
• Both Almonds as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Vitamin C and Vitamin K in 100 g.

Comparing minerals per 100 grams for Almonds vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• Almonds have 1.4 times more Calcium, more Copper, 12.4 times more Iron, more Magnesium, more Phosphorus, 38.6 times more Potassium, more Selenium and more Zinc than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 19 times more Sodium and 21.4 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 18.7 times more Energy, 24 times more Fat, 1.8 times more Saturated Fat, more Omega 6, 7.4 times more Carbohydrate, 1.7 times more Sugars, more Fiber and 100.7 times more Protein than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• Both Almonds as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.