Comparing Nutrients in 1 pound Coconut Water VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Coconut Water	Brazilnuts	Recommended Dietary Allowance
Energy	2.97% 86kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	229% 73g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	41% 53.3g	130g per day for Men 19-50 years
Sugars	16.3% 12g	14.6% 10.6g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	13% 5g	89.5% 34g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.27% 0.36mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	35.2% 0.46mg	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	3.4% 13.6μg	25% 100μg	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	12% 11mg	3.53% 3.18mg	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	0% 0mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Brazilnuts	Recommended Dietary Allowance
Calcium	11% 109mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	878% 7.9mg	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	16.4% 1.3mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	241% 5.55mg	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	13% 91mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	11.6% 431g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Brazilnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Coconut Water vs Brazilnuts:

• 1 pound of Coconut Water has 1.6 times more Vitamin B2 and 3.4 times more Vitamin C than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 20.6 times more Vitamin B1, 4.3 times more Vitamin B5, 3.2 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin E than Coconut Water (liquid From Coconuts).
• 1 pound of Coconut Water have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin E
• 1 pound of Brazilnuts have insufficient amounts of Vitamin C
• Both Coconut Water (liquid From Coconuts) as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Coconut Water vs Brazilnuts:

• 1 pound of Coconut Water has 35 times more Sodium and 27.8 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 6.7 times more Calcium, 43.6 times more Copper, 8.4 times more Iron, 15 times more Magnesium, 8.6 times more Manganese, 36.3 times more Phosphorus, 2.6 times more Potassium, 1917 times more Selenium and 40.6 times more Zinc than Coconut Water (liquid From Coconuts).
• 1 pound of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Brazilnuts contains 34.7 times more Energy, 335.5 times more Fat, 91.7 times more Saturated Fat, more Omega 3, 12181.5 times more Omega 6, 3.2 times more Carbohydrate, 6.8 times more Fiber and 19.9 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Brazilnuts offer comparable quantities of Sugars per one pound.
• 1 pound of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein