Comparing Nutrients in 1 kilogram Toasted Dried Coconut VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Toasted Dried Coconut	Hazelnuts	Recommended Dietary Allowance
Energy	204% 5920kcal	217% 6280kcal	2900kcal per day for Men 19-50 years
Fat	485% 470g	626% 608g	97g per day for Men 19-50 years
Saturated Fat	1302% 417g	140% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	30.2% 5.14g	461% 78.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	342% 444g	128% 167g	130g per day for Men 19-50 years
Sugars	NA	60% 43.4g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 42g	g per day for Men 19-50 years
Fiber	NA	255% 97g	38g per day for Men 19-50 years
Protein	95% 53g	267% 150g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	536% 6.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.17mg	184% 9.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.06mg	433% 5.63mg	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	22.5% 90μg	283% 1130μg	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	16.7% 15mg	70% 63mg	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	NA	1002% 150mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Hazelnuts	Recommended Dietary Allowance
Calcium	27% 270mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	902% 8.1mg	1917% 17.3mg	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	424% 34mg	588% 47mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	388% 1630mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	2685% 61.8mg	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	301% 2110mg	414% 2900mg	700mg per day for Men 19-50 years
Potassium	163% 5540mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	NA	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	223% 24.5mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.44% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Hazelnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Dried Coconut vs Hazelnuts:

• 1 kg of Hazelnuts contains 10.5 times more Vitamin B1, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 12.6 times more Vitamin B9 and 4.2 times more Vitamin C than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Hazelnuts provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Toasted Dried Coconut have insufficient amounts of Vitamin C
• Both Toasted Dried Coconut Meat as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Dried Coconut vs Hazelnuts:

• 1 kilogram of Toasted Dried Coconut has more Sodium than Hazelnuts.
• While 1 kg of Hazelnuts contains 4.2 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese and 1.4 times more Phosphorus than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Hazelnuts contain similar levels of Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Dried Coconut has 9.3 times more Saturated Fat and 2.7 times more Carbohydrate than Hazelnuts.
• While 1 kg of Hazelnuts contains 1.3 times more Fat, 15.2 times more Omega 6 and 2.8 times more Protein than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Hazelnuts offer comparable quantities of Energy per one kilogram.