Comparing Nutrients in 100 grams Roasted Almonds VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Roasted Almonds	Raw Coconut Cream	Recommended Dietary Allowance
Energy	20.6% 598kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	35.8% 34.7g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	96% 30.8g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	5.1% 6.65g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	NA	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	37.4% 21g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	3.6% 0.047mg	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	13.8% 55μg	5.75% 23μg	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	3.1% 2.8mg	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	159% 24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	27% 268mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	42% 0.38mg	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	46.6% 3.73mg	28.5% 2.28mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	56.7% 1.3mg	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	67.3% 471mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	9.56% 325mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	8.73% 0.96mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Raw Coconut Cream per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Raw Coconut Cream to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Almonds vs Raw Coconut Cream:

• 100 grams of Roasted Almonds have 2.6 times more Vitamin B1, more Vitamin B2, 4.1 times more Vitamin B3, 1.2 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Coconut Cream.
• While 100 g of Raw Coconut Cream contain more Vitamin C than Dry Roasted Almonds.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin C
• 100 grams of Raw Coconut Cream have insufficient amounts of Vitamin B2
• Both Dry Roasted Almonds as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Almonds vs Raw Coconut Cream:

• 100 grams of Roasted Almonds have 24.4 times more Calcium, 2.9 times more Copper, 1.6 times more Iron, 10 times more Magnesium, 1.7 times more Manganese, 3.9 times more Phosphorus, 2.2 times more Potassium and 3.4 times more Zinc than Raw Coconut Cream.
• 100 grams of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 1.8 times more Energy, 1.5 times more Fat, 34.2 times more Omega 6, 3.2 times more Carbohydrate, 5 times more Fiber and 5.8 times more Protein than Raw Coconut Cream.
• While 100 g of Raw Coconut Cream contain 7.5 times more Saturated Fat than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Coconut Cream provide inadequate amounts of Omega 3 in 100 grams.