Comparing Nutrients in 5 ounces Coconut Milk VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Coconut Milk	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	11.2% 326kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	35% 33.8g	89.4% 86.7g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	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	2.18% 0.37g	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	6.04% 7.85g	18.5% 24g	130g per day for Men 19-50 years
Sugars	6.53% 4.73g	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	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	% 4.75g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	41% 15.6g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	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	3.07% 0.037mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.73% 1.08mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	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	5.67% 22.7μg	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	4.4% 3.97mg	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	1.4% 0.21mg	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

	Coconut Milk	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	29% 2.32mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	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	20.2% 142mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	2.6% 96g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Blanched Hazelnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Coconut Milk 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 Coconut Milk vs Blanched Hazelnuts:

• 5 ounces of Coconut Milk have 1.4 times more Vitamin C than Blanched Hazelnuts.
• While 5 oz of Blanched Hazelnuts Or Filberts contain 18.3 times more Vitamin B1, more Vitamin B2, 2 times more Vitamin B3, 4.5 times more Vitamin B5, 17.7 times more Vitamin B6, 4.9 times more Vitamin B9 and 116.7 times more Vitamin E than Raw Coconut Milk.
• 5 ounces of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raw Coconut Milk 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 Coconut Milk vs Blanched Hazelnuts:

• 5 ounces of Coconut Milk have 1.5 times more Selenium than Blanched Hazelnuts.
• While 5 oz of Blanched Hazelnuts Or Filberts contain 9.3 times more Calcium, 6 times more Copper, 2 times more Iron, 4.3 times more Magnesium, 13.8 times more Manganese, 3.1 times more Phosphorus, 2.5 times more Potassium and 3.3 times more Zinc than Raw Coconut Milk.
• 5 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Coconut Milk have 4.5 times more Saturated Fat than Blanched Hazelnuts.
• While 5 oz of Blanched Hazelnuts Or Filberts contain 2.7 times more Energy, 2.6 times more Fat, more Omega 3, 21.1 times more Omega 6, 3.1 times more Carbohydrate, 5 times more Fiber and 6 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Blanched Hazelnuts offer comparable quantities of Sugars per five ounces.
• 5 ounces of Coconut Milk provide inadequate amounts of Omega 3 and Omega 6