Comparing Nutrients in 100 calories Coconut WaterVS Almonds

Weight per 100 calories

Coconut Water

526g

Almonds

17.3g

Almonds have 30.5 times more energy per unit of mass than Coconut Water (liquid From Coconuts), which is very high in comparison to other foods. Coconut Water having very low energy density.

Which food has more nutrients per 100 calories - Coconut Water or Almonds?

Macros Ratio

Protein Fat Carbs

Coconut Water

15%

76%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Coconut Watervs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.1%1.05g

Fat

8.9%8.62g

1.05 gvs8.62 g

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

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2.9%0.93g

Saturated Fat

2.05%0.66g

0.93 gvs0.66 g

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

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0%0g

Omega 3

0.032%0.001g

0 gvs0.001 g

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

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0.062%0.011g

Omega 6

12.5%2.13g

0.011 gvs2.13 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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15%19.5g

Carbohydrate

2.86%3.72g

19.5 gvs3.72 g

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

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19%13.7g

Sugars

1.04%0.75g

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

13.7 gvs0.75 g

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

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Fructose

0.026%0.019g

≤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 gvs0.019 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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15.2%5.8g

Fiber

5.7%2.16g

5.8 gvs2.16 g

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

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6.77%3.8g

Protein

6.52%3.65g

3.8 gvs3.65 g

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

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Vitamins

Coconut Watervs 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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13%0.16mg

Vitamin B1

2.95%0.035mg

Thiamine

0.16 mgvs0.035 mg

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

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23%0.3mg

Vitamin B2

15%0.2mg

Riboflavin

0.3 mgvs0.2 mg

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

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2.63%0.42mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.42 mgvs0.62 mg

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

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4.53%0.23mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.23 mgvs0.081 mg

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

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13%0.17mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.17 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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3.95%15.8μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

15.8 μgvs7.6 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%12.6mg

Vitamin C

0%0mg

Ascorbic acid

12.6 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

29.5%4.43mg

Tocopherols and Tocotrienols

0 mgvs4.43 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

Coconut Watervs Almonds

12.6%126mg

Calcium

4.65%46.5mg

126 mgvs46.5 mg

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

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23.4%0.21mg

Copper

19.8%0.18mg

0.21 mgvs0.18 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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19%1.53mg

Iron

8%0.64mg

1.53 mgvs0.64 mg

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

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31.3%132mg

Magnesium

11%46.6mg

132 mgvs46.6 mg

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

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32.5%0.75mg

Manganese

16.4%0.38mg

0.75 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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15%105mg

Phosphorus

12%83mg

105 mgvs83 mg

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

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38.7%1316mg

Potassium

3.72%127mg

1316 mgvs127 mg

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

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9.57%5.26μg

Selenium

1.3%0.71μg

5.26 μgvs0.71 μg

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

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37%553mg

Sodium

0.012%0.17mg

553 mgvs0.17 mg

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

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4.8%0.53mg

Zinc

4.9%0.54mg

0.53 mgvs0.54 mg

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

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13.5%500g

Water

0.021%0.76g

500 gvs0.76 g

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

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Lets compare vitamin content per 100 calories of Coconut Water vs Almonds:

Coconut Water (liquid From Coconuts) have 4.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B5, 7.1 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Almonds.
While Almonds contain 1.5 times more Vitamin B3 and more Vitamin E than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Coconut Water vs Almonds:

Coconut Water (liquid From Coconuts) have 2.7 times more Calcium, 2.4 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 10.4 times more Potassium, 7.4 times more Selenium, 3199.7 times more Sodium and 656.4 times more Water than Almonds.
Both Coconut Water (liquid From Coconuts) and Almonds have similar amounts of Copper and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Coconut Water (liquid From Coconuts) have 1.4 times more Saturated Fat, 5.2 times more Carbohydrate, 18.3 times more Sugars and 2.7 times more Fiber than Almonds.
While Almonds contain 8.2 times more Fat and 202.2 times more Omega 6 than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Almonds have similar amounts of Energy and Protein per 100 kcal.
Both Coconut Water (liquid From Coconuts) as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Coconut WaterVS HazelnutsAlmondsVS HazelnutsCoconut WaterVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Coconut WaterVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Coconut Water or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: