Comparing Nutrients in 100 grams Pie, coconut creme, commercially prepared VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Almonds	14%	72%	14%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Energy	10.3% 298kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	22% 6.98g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	8.64% 1.47g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	33% 12.5g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Vitamin A	3% 27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.75% 7μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5% 0.12μg	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	1% 6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Calcium	2.9% 29mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	115% 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	10% 0.8mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 85mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	1.9% 65mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pie, coconut creme, commercially prepared vs Almonds:

• Pie, coconut creme, commercially prepared has more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 4.1 times more Vitamin B1, 14.2 times more Vitamin B2, 18.1 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, 6.3 times more Vitamin B9 and 170.9 times more Vitamin E than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Almonds have insufficient amounts of Vitamin C in 100 g.

Comparing minerals per 100 grams for Pie, coconut creme, commercially prepared vs Almonds:

• Pie, coconut creme, commercially prepared has 1.3 times more Selenium, 204 times more Sodium and 9.8 times more Water than Almonds.
• While Almonds contain 9.3 times more Calcium, 15.2 times more Copper, 4.6 times more Iron, 13.5 times more Magnesium, 5 times more Manganese, 5.7 times more Phosphorus, 11.3 times more Potassium and 6.6 times more Zinc than Pie, coconut creme, commercially prepared.

Comparison of macro-nutrients per 100 grams:

• Pie, coconut creme, commercially prepared has 1.8 times more Saturated Fat, 25 times more Omega 3, 1.7 times more Carbohydrate and 4.3 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Energy, 3 times more Fat, 8.4 times more Omega 6, 9.6 times more Fiber and 10.1 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.