Comparing Nutrients in 14 ounces Coconut Milk VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Coconut Milk	Hazelnuts	Recommended Dietary Allowance
Energy	31.5% 913kcal	86% 2492kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	249% 241g	97g per day for Men 19-50 years
Saturated Fat	262% 84g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	183% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	51% 66.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	23.8% 17.2g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 16.7g	g per day for Men 19-50 years
Fiber	23% 8.73g	101% 38.5g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	106% 59.3g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	213% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	44.7% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	73% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	172% 2.23mg	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	16% 63.5μg	112% 448μg	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	12.3% 11mg	27.8% 25mg	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	3.97% 0.6mg	398% 59.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Hazelnuts	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	761% 6.85mg	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	81.4% 6.5mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	154% 647mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	1066% 24.5mg	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	56.7% 397mg	164% 1151mg	700mg per day for Men 19-50 years
Potassium	30.7% 1044mg	79.4% 2699mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	7.25% 268g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Hazelnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Coconut Milk versus 14 oz of Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Coconut Milk vs Hazelnuts:

• 14 oz of Hazelnuts contain 24.7 times more Vitamin B1, more Vitamin B2, 2.4 times more Vitamin B3, 5 times more Vitamin B5, 17.1 times more Vitamin B6, 7.1 times more Vitamin B9, 2.3 times more Vitamin C, 100.2 times more Vitamin E and 142 times more Vitamin K than Raw Coconut Milk.
• 14 ounces of Coconut Milk have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Raw Coconut Milk as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Coconut Milk vs Hazelnuts:

• 14 ounces of Coconut Milk have 2.6 times more Selenium than Hazelnuts.
• While 14 oz of Hazelnuts contain 7.1 times more Calcium, 6.5 times more Copper, 2.9 times more Iron, 4.4 times more Magnesium, 6.7 times more Manganese, 2.9 times more Phosphorus, 2.6 times more Potassium and 3.7 times more Zinc than Raw Coconut Milk.
• 14 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Coconut Milk have 4.7 times more Saturated Fat than Hazelnuts.
• While 14 oz of Hazelnuts contain 2.7 times more Energy, 2.5 times more Fat, more Omega 3, 30 times more Omega 6, 3 times more Carbohydrate, 1.3 times more Sugars, 4.4 times more Fiber and 6.5 times more Protein than Raw Coconut Milk.
• 14 ounces of Coconut Milk provide inadequate amounts of Omega 3 and Omega 6