Comparing Nutrients in 1 kilogram Blanched Hazelnuts VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Blanched Hazelnuts	Coconut Milk	Recommended Dietary Allowance
Energy	217% 6290kcal	79.3% 2300kcal	2900kcal per day for Men 19-50 years
Fat	630% 612g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	146% 46.7g	661% 211g	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	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	131% 170g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	48% 35g	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	0.97% 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	41% 23g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Coconut Milk	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	21.7% 0.26mg	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	47.5% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.15mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	450% 5.85mg	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	195% 780μg	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	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Coconut Milk	Recommended Dietary Allowance
Calcium	149% 1490mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	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	413% 33mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	5500% 127mg	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	443% 3100mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	194% 6580mg	77.4% 2630mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	1.56% 58g	18.3% 676g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Coconut Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Hazelnuts 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 Blanched Hazelnuts vs Coconut Milk:

• 1 kilogram of Blanched Hazelnuts has 18.3 times more Vitamin B1, more Vitamin B2, 2 times more Vitamin B3, 4.5 times more Vitamin B5, 17.7 times more Vitamin B6, 4.9 times more Vitamin B9 and 116.7 times more Vitamin E than Coconut Milk.
• While 1 kg of Raw Coconut Milk contains 1.4 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• 1 kilogram of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin E
• Both Blanched Hazelnuts Or Filberts as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Hazelnuts vs Coconut Milk:

• 1 kilogram of Blanched Hazelnuts has 9.3 times more Calcium, 6 times more Copper, 2 times more Iron, 4.3 times more Magnesium, 13.8 times more Manganese, 3.1 times more Phosphorus, 2.5 times more Potassium and 3.3 times more Zinc than Coconut Milk.
• While 1 kg of Raw Coconut Milk contains 1.5 times more Selenium than Blanched Hazelnuts Or Filberts.
• 1 kilogram of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Hazelnuts has 2.7 times more Energy, 2.6 times more Fat, more Omega 3, 21.1 times more Omega 6, 3.1 times more Carbohydrate, 5 times more Fiber and 6 times more Protein than Coconut Milk.
• While 1 kg of Raw Coconut Milk contains 4.5 times more Saturated Fat than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Coconut Milk offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Coconut Milk provide inadequate amounts of Omega 3 and Omega 6