Comparing Nutrients in 5 ounces Canned Coconut Milk VS Hazelnuts

Macros Ratio

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

Macro Nutrients

	Canned Coconut Milk	Hazelnuts	Recommended Dietary Allowance
Energy	9.63% 279kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.2g	88.8% 86g	97g per day for Men 19-50 years
Saturated Fat	83.8% 27g	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	1.94% 0.33g	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	3.06% 4g	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	5.1% 2.86g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	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	2.6% 0.031mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	4.96% 20μg	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	1.57% 1.4mg	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

	Canned Coconut Milk	Hazelnuts	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	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	58.5% 4.68mg	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	19.4% 136mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	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	1.23% 18.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.2% 7.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Coconut Milk vs Hazelnuts:

• Hazelnuts contain 29.2 times more Vitamin B1, more Vitamin B2, 2.8 times more Vitamin B3, 6 times more Vitamin B5, 20.1 times more Vitamin B6, 8.1 times more Vitamin B9 and 6.3 times more Vitamin C than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Coconut Milk vs Hazelnuts:

• Canned Coconut Milk has 13.7 times more Water than Hazelnuts.
• While Hazelnuts contain 6.3 times more Calcium, 7.7 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 8 times more Manganese, 3 times more Phosphorus, 3.1 times more Potassium and 4.4 times more Zinc than Canned Coconut Milk.

Comparison of macro-nutrients per 5 ounces:

• Canned Coconut Milk has 4.2 times more Saturated Fat than Hazelnuts.
• While Hazelnuts contain 3.2 times more Energy, 2.8 times more Fat, 33.6 times more Omega 6, 5.9 times more Carbohydrate and 7.4 times more Protein than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Hazelnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.