Comparing Nutrients in 100 grams Sweetened Coconut Flakes VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sweetened Coconut Flakes	Blanched Almonds	Recommended Dietary Allowance
Energy	15.7% 456kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	82.5% 26.4g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	50.7% 36.8g	6.4% 4.63g	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	0.014% 0.01g	0% 0g	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	% 0.53g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 36.2g	% 4.46g	g per day for Men 19-50 years
Fiber	26% 9.9g	26% 9.9g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	8.85% 0.12mg	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	0.75% 3μg	12.3% 49μg	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	0% 0mg	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	158% 23.8mg	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

	Sweetened Coconut Flakes	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.1% 11mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	114% 1.03mg	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	19% 1.5mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	79.8% 1.84mg	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	14.3% 100mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	29.3% 16μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	19% 285mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweetened Coconut Flakes vs Blanched Almonds:

• Blanched Almonds contain 12.7 times more Vitamin B1, 47.4 times more Vitamin B2, 5 times more Vitamin B3, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6, 16.3 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Sweetened Coconut Flakes vs Blanched Almonds:

• Packaged Sweetened Coconut Meat Flakes have 5 times more Selenium and 15 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 21.5 times more Calcium, 3.5 times more Copper, 2.2 times more Iron, 5.3 times more Magnesium, 1.9 times more Manganese, 4.8 times more Phosphorus, 1.8 times more Potassium and 4.2 times more Zinc than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 100 grams:

• Packaged Sweetened Coconut Meat Flakes have 6.7 times more Saturated Fat, 2.8 times more Carbohydrate and 7.9 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 1.9 times more Fat, 55.7 times more Omega 6 and 6.8 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Blanched Almonds have similar amounts of Fiber per 100 g.
• Both Packaged Sweetened Coconut Meat Flakes as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.