Comparing Nutrients in 1 pound Raw Coconut CreamVS Almonds

Macros Ratio

Protein Fat Carbs

Raw Coconut Cream

88%

Almonds

14%

72%

14%

1 lb ▼

Macro Nutrients

Raw Coconut Creamvs Almonds

51.6%1497kcal

Energy

91%2626kcal

1497 kcalvs2626 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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162%157g

Fat

233%226g

157 gvs226 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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436%139g

Saturated Fat

54%17.2g

139 gvs17.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0.85%0.014g

0 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10%1.7g

Omega 6

329%56g

1.7 gvs56 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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23.2%30g

Carbohydrate

75%98g

30 gvs98 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

27.2%19.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs19.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.69%0.5g

≤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]

NA gvs0.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.77g

NA gvs0.77 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%18g

NA gvs18 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26.3%9.98g

Fiber

149%56.7g

9.98 gvs56.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29.4%16.5g

Protein

171%96g

16.5 gvs96 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw Coconut Creamvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.3%0.14mg

Vitamin B1

77.5%0.93mg

Thiamine

0.14 mgvs0.93 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg

Vitamin B2

397%5.16mg

Riboflavin

0 mgvs5.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25.2%4.04mg

Vitamin B3

103%16.4mg

Niacin, nicotinic acid, niacinamide

4.04 mgvs16.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.7%1.2mg

Vitamin B5

42.7%2.14mg

Pantothenic acid

1.2 mgvs2.14 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.4%0.21mg

Vitamin B6

48%0.62mg

Pyridoxine

0.21 mgvs0.62 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

862%259μg

Biotin

NA μgvs259 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26%104μg

Vitamin B9

50%200μg

Folates and Folic Acid

104 μgvs200 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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14%12.7mg

Vitamin C

0%0mg

Ascorbic acid

12.7 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

775%116mg

Tocopherols and Tocotrienols

NA mgvs116 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Coconut Creamvs Almonds

5%50mg

Calcium

122%1220mg

50 mgvs1220 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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191%1.7mg

Copper

520%4.68mg

1.7 mgvs4.68 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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129%10.3mg

Iron

210%17mg

10.3 mgvs17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.2%127mg

Magnesium

292%1225mg

127 mgvs1225 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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257%5.9mg

Manganese

430%9.9mg

5.9 mgvs9.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

457%205μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs205 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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79%553mg

Phosphorus

312%2182mg

553 mgvs2182 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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43.4%1474mg

Potassium

98%3325mg

1474 mgvs3325 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

34%18.6μg

NA μgvs18.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.2%18mg

Sodium

0.3%4.54mg

18 mgvs4.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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39.6%4.35mg

Zinc

129%14mg

4.35 mgvs14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.6%244g

Water

0.54%20g

244 gvs20 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Raw Coconut Cream vs Almonds:

Raw Coconut Cream has more Vitamin C than Almonds.
While Almonds contain 6.8 times more Vitamin B1, more Vitamin B2, 4.1 times more Vitamin B3, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Coconut Cream.
Both Raw Coconut Cream as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Raw Coconut Cream vs Almonds:

Raw Coconut Cream has 12.2 times more Water than Almonds.
While Almonds contain 24.5 times more Calcium, 2.7 times more Copper, 1.6 times more Iron, 9.6 times more Magnesium, 1.7 times more Manganese, 3.9 times more Phosphorus, 2.3 times more Potassium and 3.3 times more Zinc than Raw Coconut Cream.

Comparison of macro-nutrients per 1 pound:

Raw Coconut Cream has 8.1 times more Saturated Fat than Almonds.
While Almonds contain 1.8 times more Energy, 1.4 times more Fat, 32.5 times more Omega 6, 3.2 times more Carbohydrate, 5.7 times more Fiber and 5.8 times more Protein than Raw Coconut Cream.
Both Raw Coconut Cream as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Raw Coconut CreamVS Canned Coconut Cream sweetenedAlmondsVS Canned Coconut Cream sweetenedRaw Coconut CreamVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 1 pound Raw Coconut CreamVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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