Comparing Nutrients in 1 pound Roasted Hazelnuts VS Canned Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Roasted Hazelnuts	Canned Coconut Milk	Recommended Dietary Allowance
Energy	101% 2930kcal	31% 894kcal	2900kcal per day for Men 19-50 years
Fat	292% 283g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	268% 85.8g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	224% 38g	6.2% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	% 21.5g	NA	g per day for Men 19-50 years
Fiber	112% 42.6g	NA	38g per day for Men 19-50 years
Protein	122% 68g	16.4% 9.16g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Canned Coconut Milk	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.53mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.7% 4.2mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	9.77% 0.13mg	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	100% 399μg	16% 63.5μg	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	19% 17.2mg	5.04% 4.54mg	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	462% 69.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	55.8% 558mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	882% 7.94mg	112% 1mg	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	248% 20mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	1095% 25mg	151% 3.5mg	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	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	101% 3425mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Canned Coconut Milk per 1 lb

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

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

• 1 pound of Roasted Hazelnuts has 15.4 times more Vitamin B1, more Vitamin B2, 3.2 times more Vitamin B3, 6 times more Vitamin B5, 22.1 times more Vitamin B6, 6.3 times more Vitamin B9 and 3.8 times more Vitamin C than Canned Coconut Milk.
• 1 pound of Canned Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Dry Roasted Hazelnuts Or Filberts as well as Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Hazelnuts vs Canned Coconut Milk:

• 1 pound of Roasted Hazelnuts has 6.8 times more Calcium, 7.8 times more Copper, 1.3 times more Iron, 3.8 times more Magnesium, 7.2 times more Manganese, 3.2 times more Phosphorus, 3.4 times more Potassium and 4.5 times more Zinc than Canned Coconut Milk.
• 1 pound of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Hazelnuts has 3.3 times more Energy, 2.9 times more Fat, 36.1 times more Omega 6, 6.3 times more Carbohydrate and 7.4 times more Protein than Canned Coconut Milk.
• While 1 lb of Canned Coconut Milk contains 4.2 times more Saturated Fat than Dry Roasted Hazelnuts Or Filberts.
• 1 pound of Canned Coconut Milk provide inadequate amounts of Omega 6