Comparing Nutrients in 100 grams Coconut VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Coconut	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	12.2% 354kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	34.5% 33.5g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.2g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	6.28% 4.55g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	23.7% 9g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Coconut	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.15% 0.054mg	9.08% 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	6.5% 26μg	6.75% 27μg	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	3.67% 3.3mg	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	1.6% 0.24mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.44mg	106% 0.96mg	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	30.4% 2.43mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	107% 2.46mg	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	16% 113mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Oil Roasted Almonds per 100 g

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

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

• 100 grams of Coconut have 1.3 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 1.4 times more Vitamin B1, 39.1 times more Vitamin B2, 6.8 times more Vitamin B3, 2.2 times more Vitamin B6 and 108.2 times more Vitamin E than Raw Coconut Meat.
• Both Coconut and Oil Roasted Almonds provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Coconut have insufficient amounts of Vitamin B2 and Vitamin E
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Coconut Meat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Coconut vs Oil Roasted Almonds:

• 100 grams of Coconut have 2.5 times more Selenium than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 20.8 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 8.6 times more Magnesium, 1.6 times more Manganese, 4.1 times more Phosphorus, 2 times more Potassium and 2.8 times more Zinc than Raw Coconut Meat.
• 100 grams of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Coconut have 7.1 times more Saturated Fat and 1.4 times more Sugars than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 1.7 times more Energy, 1.6 times more Fat, 36.9 times more Omega 6 and 6.4 times more Protein than Raw Coconut Meat.
• Both Coconut and Oil Roasted Almonds offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• Both Raw Coconut Meat as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 100 grams.