Comparing Nutrients in 1 kilogram Blanched Hazelnuts VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Blanched Hazelnuts	Raw Coconut Cream	Recommended Dietary Allowance
Energy	217% 6290kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	630% 612g	358% 347g	97g per day for Men 19-50 years
Saturated Fat	146% 46.7g	961% 308g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	22.3% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	51% 66.5g	130g per day for Men 19-50 years
Sugars	48% 35g	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	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	% 33.5g	NA	g per day for Men 19-50 years
Fiber	289% 110g	58% 22g	38g per day for Men 19-50 years
Protein	245% 137g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	396% 4.75mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.15mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	450% 5.85mg	36% 0.47mg	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	195% 780μg	57.5% 230μg	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	22.2% 20mg	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	1167% 175mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	149% 1490mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	420% 3.78mg	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	413% 33mg	285% 23mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	5500% 127mg	567% 13mg	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	443% 3100mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	194% 6580mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	1.56% 58g	14.6% 539g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Raw Coconut Cream per 1 kg

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

Lets compare vitamin content per 1 kilogram of Blanched Hazelnuts vs Raw Coconut Cream:

• 1 kilogram of Blanched Hazelnuts has 15.8 times more Vitamin B1, more Vitamin B2, 1.7 times more Vitamin B3, 3.1 times more Vitamin B5, 12.4 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Coconut Cream.
• While 1 kg of Raw Coconut Cream contains 1.4 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• 1 kilogram of Raw Coconut Cream have insufficient amounts of Vitamin B2
• Both Blanched Hazelnuts Or Filberts as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Hazelnuts vs Raw Coconut Cream:

• 1 kilogram of Blanched Hazelnuts has 13.5 times more Calcium, 4.2 times more Copper, 1.4 times more Iron, 5.7 times more Magnesium, 9.7 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium and 2.3 times more Zinc than Raw Coconut Cream.
• 1 kilogram of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Hazelnuts has 1.9 times more Energy, 1.8 times more Fat, more Omega 3, 14.5 times more Omega 6, 2.6 times more Carbohydrate, 5 times more Fiber and 3.8 times more Protein than Raw Coconut Cream.
• While 1 kg of Raw Coconut Cream contains 6.6 times more Saturated Fat than Blanched Hazelnuts Or Filberts.
• 1 kilogram of Raw Coconut Cream provide inadequate amounts of Omega 3