Comparing Nutrients in 1 pound Coconut Milk VS Roasted Hazelnuts

Macros Ratio

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

Macro Nutrients

	Coconut Milk	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	36% 1043kcal	101% 2930kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	292% 283g	97g per day for Men 19-50 years
Saturated Fat	300% 96g	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	6.96% 1.2g	224% 38g	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	61.4% 80g	130g per day for Men 19-50 years
Sugars	21% 15g	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	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	% 21.5g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	112% 42.6g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	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	9.83% 0.12mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	83.7% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	18% 72.6μg	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	14% 12.7mg	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	4.54% 0.68mg	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

	Coconut Milk	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	93% 7.44mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	187% 785mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	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	64.8% 454mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	101% 3425mg	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	103% 11.3mg	11mg per day for Men 19-50 years
Water	8.3% 307g	0.31% 11.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Roasted Hazelnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Coconut Milk 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 Coconut Milk vs Roasted Hazelnuts:

• 1 lb of Dry Roasted Hazelnuts Or Filberts contains 13 times more Vitamin B1, more Vitamin B2, 2.7 times more Vitamin B3, 5 times more Vitamin B5, 18.8 times more Vitamin B6, 5.5 times more Vitamin B9, 1.4 times more Vitamin C and 101.9 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 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 Coconut Milk vs Roasted Hazelnuts:

• 1 pound of Coconut Milk has 1.5 times more Selenium than Roasted Hazelnuts.
• While 1 lb of Dry Roasted Hazelnuts Or Filberts contains 7.7 times more Calcium, 6.6 times more Copper, 2.7 times more Iron, 4.7 times more Magnesium, 6.1 times more Manganese, 3.1 times more Phosphorus, 2.9 times more Potassium and 3.7 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 4.7 times more Saturated Fat than Roasted Hazelnuts.
• While 1 lb of Dry Roasted Hazelnuts Or Filberts contains 2.8 times more Energy, 2.6 times more Fat, more Omega 3, 32.2 times more Omega 6, 3.2 times more Carbohydrate, 1.5 times more Sugars, 4.3 times more Fiber and 6.6 times more Protein than Raw Coconut Milk.
• 1 pound of Coconut Milk provide inadequate amounts of Omega 3 and Omega 6