Comparing Nutrients in 500 calories Sweetened Coconut FlakesVS Roasted Almonds

Weight per 500 calories

Sweetened Coconut Flakes

110g

Roasted Almonds

83.6g

Dry Roasted Almonds have 1.3 times more energy per unit of mass than Packaged Sweetened Coconut Meat Flakes, which is very high in comparison to other foods. Sweetened Coconut Flakes having very high energy density.

Which food has more nutrients per 500 calories - Sweetened Coconut Flakes or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Sweetened Coconut Flakes

53%

44%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Sweetened Coconut Flakesvs Roasted 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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31.6%30.7g

Fat

45.3%44g

30.7 gvs44 g

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

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90%29g

Saturated Fat

10.7%3.42g

29 gvs3.42 g

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

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0%0g

Omega 3

0.52%0.008g

0 gvs0.008 g

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

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1.43%0.24g

Omega 6

63.7%11g

0.24 gvs11 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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43.7%57g

Carbohydrate

13.5%17.6g

57 gvs17.6 g

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

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55.6%40.3g

Sugars

5.6%4.06g

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

40.3 gvs4.06 g

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

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0.015%0.011g

Fructose

0.012%0.008g

≤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]

0.011 gvs0.008 g

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

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%0.58g

Glucose

%0.008g

0.58 gvs0.008 g

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

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%39.7g

Sucrose

%3.97g

39.7 gvs3.97 g

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

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28.6%11g

Fiber

24%9.1g

11 gvs9.1 g

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

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6.13%3.43g

Protein

31.3%17.5g

3.43 gvs17.5 g

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

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Vitamins

Sweetened Coconut Flakesvs Roasted 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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1.37%0.016mg

Vitamin B1

5.37%0.064mg

Thiamine

0.016 mgvs0.064 mg

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

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1.27%0.016mg

Vitamin B2

77%1mg

Riboflavin

0.016 mgvs1 mg

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

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4.78%0.76mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs3.04 mg

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

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3.07%0.15mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

0.15 mgvs0.27 mg

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

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2.53%0.033mg

Vitamin B6

8.75%0.11mg

Pyridoxine

0.033 mgvs0.11 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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0.82%3.3μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

3.3 μgvs46 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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0%0mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

0 mgvs20 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Sweetened Coconut Flakesvs Roasted Almonds

1.2%12mg

Calcium

22.4%224mg

12 mgvs224 mg

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

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36%0.32mg

Copper

102%0.92mg

0.32 mgvs0.92 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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20.7%1.66mg

Iron

39%3.1mg

1.66 mgvs3.1 mg

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

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13.3%56mg

Magnesium

55.5%233mg

56 mgvs233 mg

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

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45.7%1.05mg

Manganese

81%1.87mg

1.05 mgvs1.87 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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15.7%110mg

Phosphorus

56.3%394mg

110 mgvs394 mg

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

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11.6%396mg

Potassium

17.5%596mg

396 mgvs596 mg

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

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32%17.7μg

Selenium

3.04%1.67μg

17.7 μgvs1.67 μg

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

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21%313mg

Sodium

0.17%2.5mg

313 mgvs2.5 mg

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

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7.08%0.78mg

Zinc

25%2.77mg

0.78 mgvs2.77 mg

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

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0.46%17g

Water

0.054%2g

17 gvs2 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 Sweetened Coconut Flakes vs Roasted Almonds:

Dry Roasted Almonds contain 3.9 times more Vitamin B1, 60.9 times more Vitamin B2, 4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.5 times more Vitamin B6, 14 times more Vitamin B9 and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
Both Packaged Sweetened Coconut Meat Flakes as well as Dry Roasted 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 Sweetened Coconut Flakes vs Roasted Almonds:

Packaged Sweetened Coconut Meat Flakes have 10.6 times more Selenium and 124.6 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 18.6 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 4.2 times more Magnesium, 1.8 times more Manganese, 3.6 times more Phosphorus, 1.5 times more Potassium and 3.6 times more Zinc than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 500 calories:

Packaged Sweetened Coconut Meat Flakes have 8.5 times more Saturated Fat, 3.2 times more Carbohydrate and 9.9 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.4 times more Fat, 44.5 times more Omega 6 and 5.1 times more Protein than Packaged Sweetened Coconut Meat Flakes.
Both Packaged Sweetened Coconut Meat Flakes and Dry Roasted Almonds have similar amounts of Energy and Fiber per 500 kcal.
Both Packaged Sweetened Coconut Meat Flakes as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sweetened Coconut FlakesVS Canned Flaked Sweetened Dried Coconut MeatRoasted AlmondsVS Canned Flaked Sweetened Dried Coconut MeatSweetened Coconut FlakesVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Sweetened Coconut FlakesVS Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Sweetened Coconut Flakes or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: