Comparing Nutrients in 14 ounces Roasted Hazelnuts VS Coconut Water

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Roasted Hazelnuts	Coconut Water	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.14mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.66mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.46mg	9.77% 0.13mg	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	2.98% 12μg	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	10.6% 9.53mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Roasted Hazelnuts VS Coconut Water per 14 oz

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

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

• 14 ounces of Roasted Hazelnuts have 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.
• 14 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Dry Roasted Hazelnuts Or Filberts as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Hazelnuts have 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.
• While 14 oz of Coconut Water (liquid From Coconuts) contain more Sodium and 37.7 times more Water than Dry Roasted Hazelnuts Or Filberts.
• 14 ounces of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Hazelnuts have 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.
• 14 ounces of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein