Comparing Nutrients in 100 grams Shredded Sweetened Dried Coconut Meat VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Plain Almond Butter	Recommended Dietary Allowance
Energy	17.3% 501kcal	21% 614kcal	2900kcal per day for Men 19-50 years
Fat	36.6% 35.5g	57.2% 55.5g	97g per day for Men 19-50 years
Saturated Fat	98% 31.5g	13% 4.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	80% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	14.5% 19g	130g per day for Men 19-50 years
Sugars	59.5% 43g	6.1% 4.43g	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% 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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 4.34g	g per day for Men 19-50 years
Fiber	12% 4.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	5.14% 2.88g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.96% 0.47mg	19.7% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	191% 57.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2% 8μg	13.3% 53μg	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	0.78% 0.7mg	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	2.6% 0.39mg	161% 24.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Plain Almond Butter	Recommended Dietary Allowance
Calcium	1.5% 15mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	104% 0.93mg	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	24% 1.92mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	93% 2.13mg	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	15.3% 107mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	30.4% 16.7μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	17.5% 262mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.82mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.044% 1.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Shredded Sweetened Dried Coconut Meat vs Plain Almond Butter:

• Shredded Sweetened Dried Coconut Meat has 2.3 times more Vitamin B5 and 2.6 times more Vitamin B6 than Plain Almond Butter no Salt.
• While Plain Almond Butter no Salt contains 1.3 times more Vitamin B1, 47 times more Vitamin B2, 6.7 times more Vitamin B3, 6.6 times more Vitamin B9 and 62.1 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Shredded Sweetened Dried Coconut Meat vs Plain Almond Butter:

• Shredded Sweetened Dried Coconut Meat has 7 times more Selenium and 37.4 times more Sodium than Plain Almond Butter no Salt.
• While Plain Almond Butter no Salt contains 23.1 times more Calcium, 3 times more Copper, 1.8 times more Iron, 5.6 times more Magnesium, 4.7 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Plain Almond Butter no Salt have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Shredded Sweetened Dried Coconut Meat has 7.6 times more Saturated Fat, 2.5 times more Carbohydrate and 9.7 times more Sugars than Plain Almond Butter no Salt.
• While Plain Almond Butter no Salt contains 1.6 times more Fat, 35.1 times more Omega 6, 2.3 times more Fiber and 7.3 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Plain Almond Butter no Salt have similar amounts of Energy per 100 g.
• Both Shredded Sweetened Dried Coconut Meat as well as Plain Almond Butter no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.