Comparing Nutrients in 1 pound Hazelnuts VS Raw Coconut Cream

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Raw Coconut Cream	Recommended Dietary Allowance
Energy	98% 2849kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	436% 139g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.7g	23.2% 30g	130g per day for Men 19-50 years
Sugars	27% 19.7g	NA	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	0.44% 0.32g	NA	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	116% 44g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	121% 68g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Nutrient Comparison: Hazelnuts VS Raw Coconut Cream per 1 lb

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

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

• 1 pound of Hazelnuts has 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 Hazelnuts as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Hazelnuts has 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 Hazelnuts has 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.
• While 1 lb of Raw Coconut Cream contains 6.9 times more Saturated Fat than Hazelnuts.
• 1 pound of Raw Coconut Cream provide inadequate amounts of Omega 3