Comparing Nutrients in 100 grams Coconut Milk VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Almond paste	8%	52%	40%

Macro Nutrients

	Coconut Milk	Almond paste	Recommended Dietary Allowance
Energy	7.93% 230kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	36.8% 48g	130g per day for Men 19-50 years
Sugars	4.6% 3.34g	50% 36.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.17% 0.026mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.75% 0.76mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.54% 0.033mg	2.77% 0.036mg	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	4% 16μg	18.3% 73μg	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	3.1% 2.8mg	0.11% 0.1mg	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% 0.15mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Almond paste	Recommended Dietary Allowance
Calcium	1.6% 16mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	50.4% 0.45mg	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	20.5% 1.64mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	37.2% 0.86mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	7.74% 263mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.2μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	1.83% 67.6g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Coconut Milk versus 100 g of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Coconut Milk vs Almond paste:

• 100 grams of Coconut Milk have 1.6 times more Vitamin B5 and 28 times more Vitamin C than Almond paste.
• While 100 g of Almond paste contain 3.2 times more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3, 4.6 times more Vitamin B9 and 90.3 times more Vitamin E than Raw Coconut Milk.
• Both Coconut Milk and Almond paste provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin E
• 100 grams of Almond paste have insufficient amounts of Vitamin C
• Both Raw Coconut Milk as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Coconut Milk vs Almond paste:

• 100 grams of Coconut Milk have 1.5 times more Selenium than Almond paste.
• While 100 g of Almond paste contain 10.8 times more Calcium, 1.7 times more Copper, 3.5 times more Magnesium, 2.6 times more Phosphorus and 2.2 times more Zinc than Raw Coconut Milk.
• Both Coconut Milk and Almond paste contain similar levels of Iron, Manganese and Potassium per 100 grams.
• 100 grams of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Coconut Milk have 8 times more Saturated Fat than Almond paste.
• While 100 g of Almond paste contain 2 times more Energy, more Omega 3, 21.4 times more Omega 6, 8.6 times more Carbohydrate, 10.9 times more Sugars, 2.2 times more Fiber and 3.9 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Almond paste offer comparable quantities of Fat per 100 grams.
• 100 grams of Coconut Milk provide inadequate amounts of Omega 3 and Omega 6