Comparing Nutrients in 5 ounces Coconut Water VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Coconut Water	Dried Beechnuts	Recommended Dietary Allowance
Energy	0.93% 27kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.05% 5.26g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	NA	38g per day for Men 19-50 years
Protein	1.82% 1.02g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.061mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	74.6% 0.97mg	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	1.06% 4.25μg	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	3.78% 3.4mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	106% 0.95mg	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	5.14% 0.41mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	82.6% 1.9mg	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	4.05% 28.3mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.64% 135g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Dried Beechnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Coconut Water vs Dried Beechnuts:

• 5 oz of Dried Beechnuts contain 10.1 times more Vitamin B1, 6.5 times more Vitamin B2, 11 times more Vitamin B3, 21.5 times more Vitamin B5, 21.4 times more Vitamin B6, 37.7 times more Vitamin B9 and 6.5 times more Vitamin C than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Coconut Water (liquid From Coconuts) as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Coconut Water vs Dried Beechnuts:

• 5 ounces of Coconut Water have 24 times more Calcium, more Magnesium, more Phosphorus, 2.8 times more Sodium and 14.4 times more Water than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 16.8 times more Copper, 8.5 times more Iron, 9.4 times more Manganese, 4.1 times more Potassium and 3.6 times more Zinc than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water lack sufficient amounts of Zinc
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Beechnuts contain 30.3 times more Energy, 250 times more Fat, 32.5 times more Saturated Fat, more Omega 3, 9195 times more Omega 6, 9 times more Carbohydrate and 8.6 times more Protein than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein