Comparing Nutrients in 1 kilogram Brazilnuts VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Brazilnuts	Coconut Milk	Recommended Dietary Allowance
Energy	227% 6590kcal	79.3% 2300kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	661% 211g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	32% 23.3g	46% 33.4g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 23.3g	NA	g per day for Men 19-50 years
Fiber	197% 75g	58% 22g	38g per day for Men 19-50 years
Protein	256% 143g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Coconut Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	47.5% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	25.4% 0.33mg	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	55% 220μg	40% 160μg	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	7.78% 7mg	31% 28mg	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	377% 56.5mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Coconut Milk	Recommended Dietary Allowance
Calcium	160% 1600mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	296% 2.66mg	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	304% 24.3mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	398% 9.16mg	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	1036% 7250mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	77.4% 2630mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	18.3% 676g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Coconut Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Coconut Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Coconut Milk:

• 1 kilogram of Brazilnuts has 23.7 times more Vitamin B1, more Vitamin B2, 3.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 37.7 times more Vitamin E than Coconut Milk.
• While 1 kg of Raw Coconut Milk contains 2.6 times more Vitamin B3 and 4 times more Vitamin C than Dried Brazilnuts.
• Both Brazilnuts and Coconut Milk provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• 1 kilogram of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin E
• Both Dried Brazilnuts as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Coconut Milk:

• 1 kilogram of Brazilnuts has 10 times more Calcium, 6.6 times more Copper, 1.5 times more Iron, 10.2 times more Magnesium, 1.3 times more Manganese, 7.3 times more Phosphorus, 2.5 times more Potassium, 309.2 times more Selenium and 6.1 times more Zinc than Coconut Milk.
• 1 kilogram of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 2.9 times more Energy, 2.8 times more Fat, more Omega 3, 93.3 times more Omega 6, 2.1 times more Carbohydrate, 3.4 times more Fiber and 6.3 times more Protein than Coconut Milk.
• While 1 kg of Raw Coconut Milk contains 1.3 times more Saturated Fat and 1.4 times more Sugars than Dried Brazilnuts.
• 1 kilogram of Coconut Milk provide inadequate amounts of Omega 3 and Omega 6