Comparing Nutrients in 1 pound Coconut Milk VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Coconut Milk	Hazelnuts	Recommended Dietary Allowance
Energy	36% 1043kcal	98% 2849kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	284% 276g	97g per day for Men 19-50 years
Saturated Fat	300% 96g	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	6.96% 1.2g	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	19.3% 25g	58.3% 75.7g	130g per day for Men 19-50 years
Sugars	21% 15g	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	18.5% 10.4g	121% 68g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	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	9.83% 0.12mg	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	21.5% 3.45mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	83.3% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	18% 72.6μg	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	4.54% 0.68mg	454% 68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Hazelnuts	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	93% 7.44mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	176% 739mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	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	64.8% 454mg	188% 1315mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	101% 11mg	11mg per day for Men 19-50 years
Water	8.3% 307g	0.65% 24g	3700g per day for Men 19-50 years

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

• Hazelnuts contain 24.7 times more Vitamin B1, more Vitamin B2, 2.4 times more Vitamin B3, 5 times more Vitamin B5, 17.1 times more Vitamin B6, 7.1 times more Vitamin B9, 2.3 times more Vitamin C, 100.2 times more Vitamin E and 142 times more Vitamin K than Raw Coconut Milk.
• Both Raw Coconut Milk as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Coconut Milk vs Hazelnuts:

• Raw Coconut Milk has 2.6 times more Selenium, more Sodium and 12.7 times more Water than Hazelnuts.
• While Hazelnuts contain 7.1 times more Calcium, 6.5 times more Copper, 2.9 times more Iron, 4.4 times more Magnesium, 6.7 times more Manganese, 2.9 times more Phosphorus, 2.6 times more Potassium and 3.7 times more Zinc than Raw Coconut Milk.

Comparison of macro-nutrients per 1 pound:

• Raw Coconut Milk has 4.7 times more Saturated Fat than Hazelnuts.
• While Hazelnuts contain 2.7 times more Energy, 2.5 times more Fat, more Omega 3, 30 times more Omega 6, 3 times more Carbohydrate, 1.3 times more Sugars, 4.4 times more Fiber and 6.5 times more Protein than Raw Coconut Milk.
• Both Raw Coconut Milk as well as Hazelnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.