Comparing Nutrients in 1 pound Raw Coconut Cream VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Raw Coconut Cream	Hazelnuts	Recommended Dietary Allowance
Energy	51.6% 1497kcal	98% 2849kcal	2900kcal per day for Men 19-50 years
Fat	162% 157g	284% 276g	97g per day for Men 19-50 years
Saturated Fat	436% 139g	63.3% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	209% 35.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	58.3% 75.7g	130g per day for Men 19-50 years
Sugars	NA	27% 19.7g	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	NA	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	116% 44g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	121% 68g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	243% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	83.3% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	196% 2.55mg	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	26% 104μg	128% 513μg	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	14% 12.7mg	31.8% 28.6mg	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	NA	454% 68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Hazelnuts	Recommended Dietary Allowance
Calcium	5% 50mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	191% 1.7mg	869% 7.82mg	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	129% 10.3mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	176% 739mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	1218% 28mg	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	79% 553mg	188% 1315mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	NA	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	101% 11mg	11mg per day for Men 19-50 years
Water	6.6% 244g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Coconut Cream VS Hazelnuts per 1 lb

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

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

• 1 lb of Hazelnuts contains 21.4 times more Vitamin B1, more Vitamin B2, 2 times more Vitamin B3, 3.5 times more Vitamin B5, 12 times more Vitamin B6, 4.9 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Coconut Cream.
• 1 pound of Raw Coconut Cream have insufficient amounts of Vitamin B2
• Both Raw Coconut Cream as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Coconut Cream vs Hazelnuts:

• 1 lb of Hazelnuts contains 10.4 times more Calcium, 4.6 times more Copper, 2.1 times more Iron, 5.8 times more Magnesium, 4.7 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium and 2.6 times more Zinc than Raw Coconut Cream.
• 1 pound of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Coconut Cream has 6.9 times more Saturated Fat than Hazelnuts.
• While 1 lb of Hazelnuts contains 1.9 times more Energy, 1.8 times more Fat, more Omega 3, 20.7 times more Omega 6, 2.5 times more Carbohydrate, 4.4 times more Fiber and 4.1 times more Protein than Raw Coconut Cream.
• 1 pound of Raw Coconut Cream provide inadequate amounts of Omega 3