Comparing Nutrients in 100 grams Coconut Water VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Almond paste	8%	52%	40%

Macro Nutrients

	Coconut Water	Almond paste	Recommended Dietary Allowance
Energy	0.66% 19kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	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	0.012% 0.002g	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	2.85% 3.7g	36.8% 48g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	2.9% 1.1g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	2.5% 0.03mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.08mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.86% 0.043mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	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	0.75% 3μg	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	2.67% 2.4mg	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	0% 0mg	90% 13.5mg	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

	Coconut Water	Almond paste	Recommended Dietary Allowance
Calcium	2.4% 24mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	4.44% 0.04mg	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	3.63% 0.29mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	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	2.86% 20mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Coconut Water 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 Water vs Almond paste:

• 100 grams of Coconut Water have 24 times more Vitamin C than Almond paste.
• While 100 g of Almond paste contain 2.7 times more Vitamin B1, 7.3 times more Vitamin B2, 17.8 times more Vitamin B3, 2.6 times more Vitamin B5, 24.3 times more Vitamin B9 and more Vitamin E than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Almond paste provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• 100 grams of Almond paste have insufficient amounts of Vitamin C
• Both Coconut Water (liquid From Coconuts) 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 Water vs Almond paste:

• 100 grams of Coconut Water have 11.7 times more Sodium and 6.7 times more Water than Almond paste.
• While 100 g of Almond paste contain 7.2 times more Calcium, 11.4 times more Copper, 5.5 times more Iron, 5.2 times more Magnesium, 6 times more Manganese, 12.9 times more Phosphorus, 1.3 times more Potassium, 4.2 times more Selenium and 14.8 times more Zinc than Coconut Water (liquid From Coconuts).
• 100 grams of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Almond paste contain 24.1 times more Energy, 138.7 times more Fat, 14.9 times more Saturated Fat, more Omega 3, 2788 times more Omega 6, 12.9 times more Carbohydrate, 13.9 times more Sugars, 4.4 times more Fiber and 12.5 times more Protein than Coconut Water (liquid From Coconuts).
• 100 grams of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein