Comparing Nutrients in 1 kilogram Hazelnuts VS Coconut Water

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Coconut Water	Recommended Dietary Allowance
Energy	217% 6280kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	626% 608g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	140% 44.6g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	461% 78.3g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 167g	28.5% 37g	130g per day for Men 19-50 years
Sugars	60% 43.4g	36% 26g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 42g	NA	g per day for Men 19-50 years
Fiber	255% 97g	29% 11g	38g per day for Men 19-50 years
Protein	267% 150g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Coconut Water	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	536% 6.43mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	184% 9.2mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	24.6% 0.32mg	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	283% 1130μg	7.5% 30μg	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	70% 63mg	26.7% 24mg	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	1002% 150mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Coconut Water	Recommended Dietary Allowance
Calcium	114% 1140mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1917% 17.3mg	44.4% 0.4mg	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	588% 47mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	388% 1630mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	2685% 61.8mg	61.7% 1.42mg	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	414% 2900mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	70% 1050mg	1500mg per day for Men 19-50 years
Zinc	223% 24.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.44% 53g	25.7% 950g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Coconut Water per 1 kg

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

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

• 1 kilogram of Hazelnuts has 21.4 times more Vitamin B1, 2 times more Vitamin B2, 22.5 times more Vitamin B3, 21.3 times more Vitamin B5, 17.6 times more Vitamin B6, 37.7 times more Vitamin B9, 2.6 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water.
• 1 kilogram of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Hazelnuts as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hazelnuts vs Coconut Water:

• 1 kilogram of Hazelnuts has 4.8 times more Calcium, 43.1 times more Copper, 16.2 times more Iron, 6.5 times more Magnesium, 43.5 times more Manganese, 14.5 times more Phosphorus, 2.7 times more Potassium, 2.4 times more Selenium and 24.5 times more Zinc than Coconut Water.
• While 1 kg of Coconut Water (liquid From Coconuts) contains more Sodium and 17.9 times more Water than Hazelnuts.
• 1 kilogram of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hazelnuts has 33.1 times more Energy, 303.8 times more Fat, 25.4 times more Saturated Fat, more Omega 3, 3916.5 times more Omega 6, 4.5 times more Carbohydrate, 1.7 times more Sugars, 8.8 times more Fiber and 20.8 times more Protein than Coconut Water.
• 1 kilogram of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein