Comparing Nutrients in 1 pound Blanched Hazelnuts VS Coconut Milk

Macros Ratio

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

Macro Nutrients

	Blanched Hazelnuts	Coconut Milk	Recommended Dietary Allowance
Energy	98% 2853kcal	36% 1043kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	300% 96g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	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	59.3% 77g	19.3% 25g	130g per day for Men 19-50 years
Sugars	22% 16g	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	% 15g	NA	g per day for Men 19-50 years
Fiber	131% 50g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	111% 62g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Coconut Milk	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.15mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.65mg	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	88.5% 354μg	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	10% 9.07mg	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	529% 79.4mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Coconut Milk	Recommended Dietary Allowance
Calcium	67.6% 676mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	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	187% 15mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	2495% 57.4mg	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	201% 1406mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	87.8% 2985mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	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	91% 9.98mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	8.3% 307g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Coconut Milk per 1 lb

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

• 1 pound of Blanched Hazelnuts has 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 Coconut Milk.
• While 1 lb of Raw Coconut Milk contains 1.4 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• 1 pound of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin E
• Both Blanched Hazelnuts Or Filberts 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 Blanched Hazelnuts vs Coconut Milk:

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

Comparison of macro-nutrients per 1 pound:

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