Comparing Nutrients in 1 pound Coconut Milk VS Blanched Hazelnuts

Macros Ratio

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

Macro Nutrients

	Coconut Milk	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	36% 1043kcal	98% 2853kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	300% 96g	66% 21g	32g per day for Men 19-50 years
Omega 3	0% 0g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	147% 25g	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	59.3% 77g	130g per day for Men 19-50 years
Sugars	21% 15g	22% 16g	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	% 15g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	131% 50g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	180% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	204% 2.65mg	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	88.5% 354μg	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	10% 9.07mg	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	529% 79.4mg	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

	Coconut Milk	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	67.6% 676mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	806% 7.26mg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	2495% 57.4mg	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	201% 1406mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	87.8% 2985mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	34% 18.6μg	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	91% 9.98mg	11mg per day for Men 19-50 years
Water	8.3% 307g	0.71% 26.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Blanched Hazelnuts per 1 lb

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

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

• 1 pound of Coconut Milk has 1.4 times more Vitamin C than Blanched Hazelnuts.
• While 1 lb of Blanched Hazelnuts Or Filberts contains 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 Raw Coconut Milk.
• 1 pound of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raw Coconut Milk as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Coconut Milk has 1.5 times more Selenium than Blanched Hazelnuts.
• While 1 lb of Blanched Hazelnuts Or Filberts contains 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 Raw Coconut Milk.
• 1 pound of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Coconut Milk has 4.5 times more Saturated Fat than Blanched Hazelnuts.
• While 1 lb of Blanched Hazelnuts Or Filberts contains 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 Raw Coconut Milk.
• Both Coconut Milk and Blanched Hazelnuts offer comparable quantities of Sugars per one pound.
• 1 pound of Coconut Milk provide inadequate amounts of Omega 3 and Omega 6