Comparing Nutrients in 1 pound Canned Coconut Cream sweetened VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Canned Coconut Cream sweetened	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	56% 1619kcal	101% 2930kcal	2900kcal per day for Men 19-50 years
Fat	76.3% 74g	292% 283g	97g per day for Men 19-50 years
Saturated Fat	219% 70g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	224% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 241g	61.4% 80g	130g per day for Men 19-50 years
Sugars	322% 234g	30.6% 22g	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% 0g	0.44% 0.32g	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	% 0g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 234g	% 21.5g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	112% 42.6g	38g per day for Men 19-50 years
Protein	9.48% 5.3g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.08% 0.17mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	83.7% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	216% 2.8mg	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	16% 63.5μg	100% 399μg	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	0% 0mg	19% 17.2mg	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	3.93% 0.59mg	462% 69.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	882% 7.94mg	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	7.37% 0.59mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	187% 785mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	1095% 25mg	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	14.3% 100mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	101% 3425mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.31% 11.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Roasted Hazelnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Coconut Cream sweetened versus 1 lb of Roasted Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Coconut Cream sweetened vs Roasted Hazelnuts:

• 1 lb of Dry Roasted Hazelnuts Or Filberts contains 15.4 times more Vitamin B1, 3.1 times more Vitamin B2, 53.9 times more Vitamin B3, 5.7 times more Vitamin B5, 21.4 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and 117.5 times more Vitamin E than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin C and Vitamin E
• Both Canned Coconut Cream sweetened as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Coconut Cream sweetened vs Roasted Hazelnuts:

• 1 pound of Canned Coconut Cream sweetened has 1.3 times more Selenium and more Sodium than Roasted Hazelnuts.
• While 1 lb of Dry Roasted Hazelnuts Or Filberts contains 30.8 times more Calcium, 7.4 times more Copper, 33.7 times more Iron, 10.2 times more Magnesium, 6.8 times more Manganese, 14.1 times more Phosphorus, 7.5 times more Potassium and 4.2 times more Zinc than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Coconut Cream sweetened has 3.4 times more Saturated Fat, 3 times more Carbohydrate and 10.5 times more Sugars than Roasted Hazelnuts.
• While 1 lb of Dry Roasted Hazelnuts Or Filberts contains 1.8 times more Energy, 3.8 times more Fat, more Omega 3, 52.8 times more Omega 6, 47 times more Fiber and 12.8 times more Protein than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened provide inadequate amounts of Omega 3, Omega 6 and Fiber