Comparing Nutrients in 14 ounces Coconut Water VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Coconut Water	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	88.4% 2564kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	255% 248g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	56% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	196% 33.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	53.7% 70g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	26.8% 19.4g	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	% 19g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	98% 37.3g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	51% 8.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	73.3% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	189% 2.46mg	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	2.98% 12μg	87.3% 349μg	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	10.6% 9.53mg	16.8% 15mg	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	0% 0mg	404% 60.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	9.53% 95mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	772% 6.95mg	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	14.4% 1.15mg	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	958% 22mg	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	11.3% 79.4mg	176% 1230mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	88% 2997mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	10% 377g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Roasted Hazelnuts per 14 oz

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

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

• 14 oz of Dry Roasted Hazelnuts Or Filberts contain 11.3 times more Vitamin B1, 2.2 times more Vitamin B2, 25.6 times more Vitamin B3, 21.5 times more Vitamin B5, 19.4 times more Vitamin B6, 29.3 times more Vitamin B9, 1.6 times more Vitamin C and more Vitamin E than Coconut Water (liquid From Coconuts).
• 14 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Coconut Water (liquid From Coconuts) as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Coconut Water vs Roasted Hazelnuts:

• 14 ounces of Coconut Water have more Sodium and 37.7 times more Water than Roasted Hazelnuts.
• While 14 oz of Dry Roasted Hazelnuts Or Filberts contain 5.1 times more Calcium, 43.8 times more Copper, 15.1 times more Iron, 6.9 times more Magnesium, 39.1 times more Manganese, 15.5 times more Phosphorus, 3 times more Potassium, 4.1 times more Selenium and 25 times more Zinc than Coconut Water (liquid From Coconuts).
• 14 ounces of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Roasted Hazelnuts Or Filberts contain 34 times more Energy, 312 times more Fat, 25.6 times more Saturated Fat, more Omega 3, 4201.5 times more Omega 6, 4.7 times more Carbohydrate, 1.9 times more Sugars, 8.5 times more Fiber and 20.9 times more Protein than Coconut Water (liquid From Coconuts).
• 14 ounces of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein