Comparing Nutrients in 5 ounces Canned Coconut Cream sweetened VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Canned Coconut Cream sweetened	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	17.4% 506kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	89.4% 86.7g	97g per day for Men 19-50 years
Saturated Fat	68.5% 22g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	18.5% 24g	130g per day for Men 19-50 years
Sugars	101% 73g	6.82% 4.95g	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% 0g	0.14% 0.099g	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	% 0g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 73g	% 4.75g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	41% 15.6g	38g per day for Men 19-50 years
Protein	2.96% 1.66g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.34% 0.054mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.16% 0.041mg	63.8% 0.83mg	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	4.96% 20μg	27.6% 111μg	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	0% 0mg	3.15% 2.83mg	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	1.23% 0.18mg	165% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	252% 2.27mg	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	2.3% 0.18mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.16mg	780% 18mg	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	4.45% 31mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Blanched Hazelnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Coconut Cream sweetened versus 5 oz of Blanched Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Coconut Cream sweetened vs Blanched Hazelnuts:

• 5 oz of Blanched Hazelnuts Or Filberts contain 21.6 times more Vitamin B1, 2.8 times more Vitamin B2, 40.8 times more Vitamin B3, 5 times more Vitamin B5, 20.2 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and 134.6 times more Vitamin E than Canned Coconut Cream sweetened.
• 5 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin C and Vitamin E
• Both Canned Coconut Cream sweetened as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Coconut Cream sweetened vs Blanched Hazelnuts:

• 5 ounces of Canned Coconut Cream sweetened have 1.3 times more Selenium and more Sodium than Blanched Hazelnuts.
• While 5 oz of Blanched Hazelnuts Or Filberts contain 37.3 times more Calcium, 6.8 times more Copper, 25.4 times more Iron, 9.4 times more Magnesium, 15.5 times more Manganese, 14.1 times more Phosphorus, 6.5 times more Potassium and 3.7 times more Zinc than Canned Coconut Cream sweetened.
• 5 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Coconut Cream sweetened have 3.3 times more Saturated Fat, 3.1 times more Carbohydrate and 14.8 times more Sugars than Blanched Hazelnuts.
• While 5 oz of Blanched Hazelnuts Or Filberts contain 1.8 times more Energy, 3.7 times more Fat, more Omega 3, 34.6 times more Omega 6, 55 times more Fiber and 11.7 times more Protein than Canned Coconut Cream sweetened.
• 5 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Omega 3, Omega 6 and Fiber