Comparing Nutrients in 100 calories Raw Coconut Cream VS Blanched Hazelnuts

Weight per 100 calories

• Raw Coconut Cream: 30.3g
• Blanched Hazelnuts: 16g

Blanched Hazelnuts Or Filberts have 1.9 times more energy per unit of mass than Raw Coconut Cream, which is very high in comparison to other foods. Raw Coconut Cream having high energy density.

Discover which food has more nutrients per 100 calories - Raw Coconut Cream or Blanched Hazelnuts?

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Raw Coconut Cream	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.55% 2g	2.08% 2.7g	130g per day for Men 19-50 years
Sugars	NA	0.77% 0.55g	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	0.015% 0.011g	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	% 0.011g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	1.75% 0.67g	4.6% 1.75g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	3.9% 2.18g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.035% 0.32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.76% 0.009mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	1.35% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	1.54% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.1% 0.014mg	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.74% 6.97μg	3.1% 12.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.94% 0.85mg	0.35% 0.32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18.5% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	0.33% 3.33mg	2.37% 23.7mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	28.3% 0.25mg	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	8.64% 0.69mg	6.56% 0.52mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	6.06% 25.4mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	87.4% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.3% 37mg	7.04% 49.3mg	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	3.08% 105mg	3400mg per day for Men 19-50 years
Selenium	NA	1.2% 0.65μg	55μg per day for Men 19-50 years
Sodium	0.081% 1.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	3.18% 0.35mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.025% 0.92g	3700g per day for Men 19-50 years

Raw Coconut Cream VS Blanched Hazelnuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Raw Coconut Cream or Blanched Hazelnuts?

Lets compare vitamin content per 100 calories of Raw Coconut Cream vs Blanched Hazelnuts:

• 100 kcal of Blanched Hazelnuts Or Filberts contain 8.3 times more Vitamin B1, 1.6 times more Vitamin B5, 6.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Coconut Cream.
• 100 calories of Raw Coconut Cream have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Coconut Cream as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Raw Coconut Cream vs Blanched Hazelnuts:

• 100 calories of Raw Coconut Cream have 1.3 times more Iron than Blanched Hazelnuts.
• While 100 kcal of Blanched Hazelnuts Or Filberts contain 7.1 times more Calcium, 2.2 times more Copper, 3 times more Magnesium, 5.1 times more Manganese and 1.3 times more Phosphorus than Raw Coconut Cream.
• Both Raw Coconut Cream and Blanched Hazelnuts contain similar levels of Potassium and Zinc per 100 calories.
• 100 calories of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Raw Coconut Cream have 12.6 times more Saturated Fat than Blanched Hazelnuts.
• While 100 kcal of Blanched Hazelnuts Or Filberts contain 7.6 times more Omega 6, 1.3 times more Carbohydrate, 2.6 times more Fiber and 2 times more Protein than Raw Coconut Cream.
• Both Raw Coconut Cream and Blanched Hazelnuts offer comparable quantities of Energy and Fat per 100 calories.
• 100 calories of Raw Coconut Cream provide inadequate amounts of Omega 6, Carbohydrate, Fiber and Protein
• Both Raw Coconut Cream as well as Blanched Hazelnuts Or Filberts provide inadequate amounts of Omega 3 in 100 calories.