Comparing Nutrients in 14 ounces Roasted Hazelnuts VS Canned Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Roasted Hazelnuts	Canned Coconut Milk	Recommended Dietary Allowance
Energy	88.4% 2564kcal	27% 782kcal	2900kcal per day for Men 19-50 years
Fat	255% 248g	87.3% 84.7g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	235% 75g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	196% 33.4g	5.44% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	8.58% 11g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	NA	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	0.38% 0.28g	NA	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	NA	38g per day for Men 19-50 years
Protein	107% 59.7g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Canned Coconut Milk	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.14mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.66mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.46mg	8.55% 0.11mg	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	87.3% 349μg	14% 55.6μg	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	16.8% 15mg	4.4% 3.97mg	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	404% 60.6mg	NA	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

	Roasted Hazelnuts	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	49% 488mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	772% 6.95mg	98% 0.89mg	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	217% 17.4mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	958% 22mg	133% 3.05mg	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	176% 1230mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	88% 2997mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.27% 10g	7.8% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Canned Coconut Milk per 14 oz

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

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

• 14 ounces of Roasted Hazelnuts have 15.4 times more Vitamin B1, more Vitamin B2, 3.2 times more Vitamin B3, 6 times more Vitamin B5, 22.1 times more Vitamin B6, 6.3 times more Vitamin B9 and 3.8 times more Vitamin C than Canned Coconut Milk.
• 14 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Dry Roasted Hazelnuts Or Filberts as well as Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Hazelnuts vs Canned Coconut Milk:

• 14 ounces of Roasted Hazelnuts have 6.8 times more Calcium, 7.8 times more Copper, 1.3 times more Iron, 3.8 times more Magnesium, 7.2 times more Manganese, 3.2 times more Phosphorus, 3.4 times more Potassium and 4.5 times more Zinc than Canned Coconut Milk.
• 14 ounces of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Hazelnuts have 3.3 times more Energy, 2.9 times more Fat, 36.1 times more Omega 6, 6.3 times more Carbohydrate and 7.4 times more Protein than Canned Coconut Milk.
• While 14 oz of Canned Coconut Milk contain 4.2 times more Saturated Fat than Dry Roasted Hazelnuts Or Filberts.
• 14 ounces of Canned Coconut Milk provide inadequate amounts of Omega 6