Comparing Nutrients in 5 ounces Toasted Dried Coconut VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Toasted Dried Coconut	Hazelnuts	Recommended Dietary Allowance
Energy	29% 839kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	68.7% 66.6g	88.8% 86g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	19.8% 6.33g	32g per day for Men 19-50 years
Omega 3	NA	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	65.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.15g	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	NA	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	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 5.95g	g per day for Men 19-50 years
Fiber	NA	36% 13.7g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	61.4% 0.8mg	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	3.2% 12.8μg	40% 160μg	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	2.36% 2.13mg	9.92% 8.93mg	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	NA	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Hazelnuts	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	272% 2.45mg	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	60% 4.8mg	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	381% 8.75mg	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	42.7% 299mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	28.3% 964mg	3400mg per day for Men 19-50 years
Selenium	NA	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.2% 7.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Hazelnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Toasted Dried Coconut vs Hazelnuts:

• 5 oz of Hazelnuts contain 10.5 times more Vitamin B1, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 12.6 times more Vitamin B9 and 4.2 times more Vitamin C than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Hazelnuts provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Toasted Dried Coconut have insufficient amounts of Vitamin C
• Both Toasted Dried Coconut Meat as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Dried Coconut vs Hazelnuts:

• 5 ounces of Toasted Dried Coconut have more Sodium than Hazelnuts.
• While 5 oz of Hazelnuts contain 4.2 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese and 1.4 times more Phosphorus than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Hazelnuts contain similar levels of Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Dried Coconut have 9.3 times more Saturated Fat and 2.7 times more Carbohydrate than Hazelnuts.
• While 5 oz of Hazelnuts contain 1.3 times more Fat, 15.2 times more Omega 6 and 2.8 times more Protein than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Hazelnuts offer comparable quantities of Energy per five ounces.