Comparing Nutrients in 1 kilogram Roasted Hazelnuts VS Coconut Water

Macros Ratio

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

Macro Nutrients

	Roasted Hazelnuts	Coconut Water	Recommended Dietary Allowance
Energy	223% 6460kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	643% 624g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	494% 84g	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	135% 176g	28.5% 37g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	% 47.5g	NA	g per day for Men 19-50 years
Fiber	247% 94g	29% 11g	38g per day for Men 19-50 years
Protein	268% 150g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Coconut Water	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.23mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	477% 6.2mg	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	220% 880μg	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	42.2% 38mg	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	1019% 153mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Coconut Water	Recommended Dietary Allowance
Calcium	123% 1230mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1944% 17.5mg	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	548% 43.8mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	412% 1730mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	2413% 55.5mg	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	443% 3100mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	222% 7550mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	70% 1050mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.68% 25g	25.7% 950g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Coconut Water per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted 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 Roasted Hazelnuts vs Coconut Water:

• 1 kilogram of Roasted Hazelnuts has 11.3 times more Vitamin B1, 2.2 times more Vitamin B2, 25.6 times more Vitamin B3, 21.5 times more Vitamin B5, 19.4 times more Vitamin B6, 29.3 times more Vitamin B9, 1.6 times more Vitamin C and more Vitamin E than Coconut Water.
• 1 kilogram of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Dry Roasted Hazelnuts Or Filberts 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 Roasted Hazelnuts vs Coconut Water:

• 1 kilogram of Roasted Hazelnuts has 5.1 times more Calcium, 43.8 times more Copper, 15.1 times more Iron, 6.9 times more Magnesium, 39.1 times more Manganese, 15.5 times more Phosphorus, 3 times more Potassium, 4.1 times more Selenium and 25 times more Zinc than Coconut Water.
• While 1 kg of Coconut Water (liquid From Coconuts) contains more Sodium and 37.7 times more Water than Dry Roasted Hazelnuts Or Filberts.
• 1 kilogram of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Hazelnuts has 34 times more Energy, 312 times more Fat, 25.6 times more Saturated Fat, more Omega 3, 4201.5 times more Omega 6, 4.7 times more Carbohydrate, 1.9 times more Sugars, 8.5 times more Fiber and 20.9 times more Protein than Coconut Water.
• 1 kilogram of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein