Comparing Nutrients in 1 pound Hazelnuts VS Coconut Milk

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Coconut Milk	Recommended Dietary Allowance
Energy	98% 2849kcal	36% 1043kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	300% 96g	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	6.96% 1.2g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	27% 19.7g	21% 15g	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	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Coconut Milk	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	9.83% 0.12mg	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	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	11.5% 0.15mg	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	18% 72.6μg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Coconut Milk	Recommended Dietary Allowance
Calcium	51.7% 517mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	134% 1.2mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	181% 4.15mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	0.65% 24g	8.3% 307g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Coconut Milk per 1 lb

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

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

• 1 pound of Hazelnuts has 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 Coconut Milk.
• 1 pound of Coconut Milk have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Hazelnuts as well as Raw Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hazelnuts vs Coconut Milk:

• 1 pound of Hazelnuts has 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 Coconut Milk.
• While 1 lb of Raw Coconut Milk contains 2.6 times more Selenium than Hazelnuts.
• 1 pound of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hazelnuts has 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 Coconut Milk.
• While 1 lb of Raw Coconut Milk contains 4.7 times more Saturated Fat than Hazelnuts.
• 1 pound of Coconut Milk provide inadequate amounts of Omega 3 and Omega 6