Comparing Nutrients in 500 calories Canned Coconut Cream sweetenedVS Blanched Almonds

Weight per 500 calories

Canned Coconut Cream sweetened

140g

Blanched Almonds

84.7g

Blanched Almonds have 1.7 times more energy per unit of mass than Canned Coconut Cream sweetened, which is very high in comparison to other foods. Canned Coconut Cream sweetened having high energy density.

Which food has more nutrients per 500 calories - Canned Coconut Cream sweetened or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Canned Coconut Cream sweetened

40%

59%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Canned Coconut Cream sweetenedvs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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23.5%23g

Fat

46%44.5g

23 gvs44.5 g

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

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67.7%21.7g

Saturated Fat

10.5%3.35g

21.7 gvs3.35 g

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

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0%0g

Omega 3

0.21%0.003g

0 gvs0.003 g

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

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1.3%0.22g

Omega 6

61.6%10.5g

0.22 gvs10.5 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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57.3%74.5g

Carbohydrate

12%16g

74.5 gvs16 g

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

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99%72g

Sugars

5.4%3.92g

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

72 gvs3.92 g

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

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0%0g

Fructose

0%0g

≤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]

0 gvs0 g

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

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%0g

Glucose

%0.025g

0 gvs0.025 g

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

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%72g

Sucrose

%3.78g

72 gvs3.78 g

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

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0.74%0.28g

Fiber

22%8.4g

0.28 gvs8.4 g

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

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2.93%1.64g

Protein

32.4%18g

1.64 gvs18 g

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

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Vitamins

Canned Coconut Cream sweetenedvs Blanched 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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2.57%0.031mg

Vitamin B1

13.5%0.16mg

Thiamine

0.031 mgvs0.16 mg

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

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4.3%0.056mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.056 mgvs0.6 mg

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

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0.33%0.053mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

0.053 mgvs2.97 mg

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

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4.57%0.23mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

0.23 mgvs0.27 mg

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

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3.12%0.041mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.041 mgvs0.097 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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4.9%19.6μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

19.6 μgvs41.5 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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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 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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1.2%0.18mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

0.18 mgvs20 mg

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

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0.12%0.14μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.14 μgvs0 μg

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

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Minerals

Canned Coconut Cream sweetenedvs Blanched Almonds

0.56%5.6mg

Calcium

20%200mg

5.6 mgvs200 mg

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

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36.7%0.33mg

Copper

97%0.87mg

0.33 mgvs0.87 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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2.28%0.18mg

Iron

34.7%2.78mg

0.18 mgvs2.78 mg

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

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5.67%24mg

Magnesium

54%227mg

24 mgvs227 mg

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

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49.6%1.14mg

Manganese

67.6%1.56mg

1.14 mgvs1.56 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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4.4%31mg

Phosphorus

58.2%408mg

31 mgvs408 mg

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

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4.16%141mg

Potassium

16.4%558mg

141 mgvs558 mg

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

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14%7.7μg

Selenium

4.93%2.7μg

7.7 μgvs2.7 μg

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

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3.36%50.4mg

Sodium

1.07%16mg

50.4 mgvs16 mg

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

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7.64%0.84mg

Zinc

23%2.5mg

0.84 mgvs2.5 mg

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

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1.1%40.6g

Water

0.1%3.82g

40.6 gvs3.82 g

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

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Lets compare vitamin content per 500 calories of Canned Coconut Cream sweetened vs Blanched Almonds:

Blanched Almonds contain 5.3 times more Vitamin B1, 10.8 times more Vitamin B2, 55.7 times more Vitamin B3, 2.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 110.5 times more Vitamin E than Canned Coconut Cream sweetened.
Both Canned Coconut Cream sweetened and Blanched Almonds have similar amounts of Vitamin B5 per 500 kcal.
Both Canned Coconut Cream sweetened as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Coconut Cream sweetened vs Blanched Almonds:

Canned Coconut Cream sweetened has 2.8 times more Selenium than Blanched Almonds.
While Blanched Almonds contain 35.7 times more Calcium, 2.6 times more Copper, 15.3 times more Iron, 9.5 times more Magnesium, 1.4 times more Manganese, 13.2 times more Phosphorus, 3.9 times more Potassium and 3 times more Zinc than Canned Coconut Cream sweetened.

Comparison of macro-nutrients per 500 calories:

Canned Coconut Cream sweetened has 6.5 times more Saturated Fat, 4.7 times more Carbohydrate and 18.4 times more Sugars than Blanched Almonds.
While Blanched Almonds contain 1.9 times more Fat, 47.1 times more Omega 6, 30 times more Fiber and 11.1 times more Protein than Canned Coconut Cream sweetened.
Both Canned Coconut Cream sweetened and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Canned Coconut Cream sweetened as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Coconut Cream sweetenedVS Coconut MilkBlanched AlmondsVS Coconut MilkCanned Coconut Cream sweetenedVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Canned Coconut Cream sweetenedVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Coconut Cream sweetened or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: