Comparing Nutrients in 5 ounces Coconut Water VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Coconut Water	Brazilnuts	Recommended Dietary Allowance
Energy	0.93% 27kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	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	0.017% 0.003g	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	4.05% 5.26g	13% 16.6g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	4.1% 1.56g	28% 10.6g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Brazilnuts	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	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.061mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	1.06% 4.25μg	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	3.78% 3.4mg	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	0% 0mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Brazilnuts	Recommended Dietary Allowance
Calcium	3.4% 34mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	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	5.14% 0.41mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	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	4.05% 28.3mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.64% 135g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Coconut Water 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 Water vs Brazilnuts:

• 5 ounces of Coconut Water have 1.6 times more Vitamin B2 and 3.4 times more Vitamin C than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 20.6 times more Vitamin B1, 4.3 times more Vitamin B5, 3.2 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin E than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin C
• Both Coconut Water (liquid From Coconuts) as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Coconut Water vs Brazilnuts:

• 5 ounces of Coconut Water have 35 times more Sodium and 27.8 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 6.7 times more Calcium, 43.6 times more Copper, 8.4 times more Iron, 15 times more Magnesium, 8.6 times more Manganese, 36.3 times more Phosphorus, 2.6 times more Potassium, 1917 times more Selenium and 40.6 times more Zinc than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Brazilnuts contain 34.7 times more Energy, 335.5 times more Fat, 91.7 times more Saturated Fat, more Omega 3, 12181.5 times more Omega 6, 3.2 times more Carbohydrate, 6.8 times more Fiber and 19.9 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Brazilnuts offer comparable quantities of Sugars per five ounces.
• 5 ounces of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein