Comparing Nutrients in 1 kilogram Coconut Water VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Coconut Water	Hickorynuts	Recommended Dietary Allowance
Energy	6.55% 190kcal	227% 6570kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	664% 644g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	220% 70.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	654% 10.5g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1213% 206g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	140% 183g	130g per day for Men 19-50 years
Sugars	36% 26g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29% 11g	168% 64g	38g per day for Men 19-50 years
Protein	13% 7.2g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Hickorynuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	723% 8.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	350% 17.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	148% 1.92mg	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	7.5% 30μg	100% 400μg	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	26.7% 24mg	22.2% 20mg	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	NA	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	Hickorynuts	Recommended Dietary Allowance
Calcium	24% 240mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	820% 7.38mg	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	36.3% 2.9mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	412% 1730mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	2004% 46mg	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	28.6% 200mg	480% 3360mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	70% 1050mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	392% 43mg	11mg per day for Men 19-50 years
Water	25.7% 950g	0.72% 26.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Hickorynuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Coconut Water vs Hickorynuts:

• 1 kg of Dried Hickorynuts contains 28.9 times more Vitamin B1, 2.3 times more Vitamin B2, 11.3 times more Vitamin B3, 40.7 times more Vitamin B5, 6 times more Vitamin B6 and 13.3 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Hickorynuts provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Coconut Water (liquid From Coconuts) as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Coconut Water vs Hickorynuts:

• 1 kilogram of Coconut Water has 105 times more Sodium and 35.8 times more Water than Hickorynuts.
• While 1 kg of Dried Hickorynuts contains 2.5 times more Calcium, 18.5 times more Copper, 7.3 times more Iron, 6.9 times more Magnesium, 32.5 times more Manganese, 16.8 times more Phosphorus, 1.7 times more Potassium, 8.1 times more Selenium and 43.1 times more Zinc than Coconut Water (liquid From Coconuts).
• 1 kilogram of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Hickorynuts contains 34.6 times more Energy, 321.9 times more Fat, 40 times more Saturated Fat, more Omega 3, 10311.5 times more Omega 6, 4.9 times more Carbohydrate, 5.8 times more Fiber and 17.7 times more Protein than Coconut Water (liquid From Coconuts).
• 1 kilogram of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein