Comparing Nutrients in 5 ounces Coconut VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Coconut	Brazilnuts	Recommended Dietary Allowance
Energy	17.3% 502kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.5g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	13% 16.6g	130g per day for Men 19-50 years
Sugars	12% 8.83g	4.56% 3.3g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	33.6% 12.8g	28% 10.6g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Coconut	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	11% 0.14mg	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	9.2% 37μg	7.8% 31μg	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	5.2% 4.68mg	1.1% 0.99mg	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	2.27% 0.34mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Brazilnuts	Recommended Dietary Allowance
Calcium	2% 20mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	275% 2.47mg	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	43% 3.44mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	75.4% 1.73mg	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	23% 160mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Brazilnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Coconut vs Brazilnuts:

• 5 ounces of Coconut have 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.7 times more Vitamin C than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 9.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B6 and 23.5 times more Vitamin E than Raw Coconut Meat.
• Both Coconut and Brazilnuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Coconut have insufficient amounts of Vitamin B2 and Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Coconut Meat as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Coconut vs Brazilnuts:

• 5 ounces of Coconut have 1.2 times more Manganese than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 11.4 times more Calcium, 4 times more Copper, 11.8 times more Magnesium, 6.4 times more Phosphorus, 1.9 times more Potassium, 189.8 times more Selenium and 3.7 times more Zinc than Raw Coconut Meat.
• Both Coconut and Brazilnuts contain similar levels of Iron per five ounces.
• 5 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Coconut have 1.8 times more Saturated Fat, 1.3 times more Carbohydrate and 2.7 times more Sugars than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.9 times more Energy, 2 times more Fat, more Omega 3, 66.6 times more Omega 6 and 4.3 times more Protein than Raw Coconut Meat.
• Both Coconut and Brazilnuts offer comparable quantities of Fiber per five ounces.
• 5 ounces of Coconut provide inadequate amounts of Omega 3