Comparing Nutrients in 5 ounces Coconut Water VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Coconut Water	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	0.93% 27kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	89.4% 86.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	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	0.017% 0.003g	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	4.05% 5.26g	18.5% 24g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	4.1% 1.56g	41% 15.6g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	3.54% 0.043mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.061mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	1.06% 4.25μg	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	3.78% 3.4mg	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	0% 0mg	165% 25mg	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	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	3.4% 34mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	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	5.14% 0.41mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	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	4.05% 28.3mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.64% 135g	0.22% 8.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Coconut Water vs Blanched Hazelnuts:

• Blanched Hazelnuts Or Filberts contain 15.8 times more Vitamin B1, 1.9 times more Vitamin B2, 19.4 times more Vitamin B3, 19 times more Vitamin B5, 18.3 times more Vitamin B6, 26 times more Vitamin B9 and more Vitamin E than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Blanched Hazelnuts Or Filberts have similar amounts of Vitamin C per 5 oz.
• Both Coconut Water (liquid From Coconuts) as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Coconut Water vs Blanched Hazelnuts:

• Coconut Water (liquid From Coconuts) have more Sodium and 16.4 times more Water than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 6.2 times more Calcium, 40 times more Copper, 11.4 times more Iron, 6.4 times more Magnesium, 89.1 times more Manganese, 15.5 times more Phosphorus, 2.6 times more Potassium, 4.1 times more Selenium and 22 times more Zinc than Coconut Water (liquid From Coconuts).

Comparison of macro-nutrients per 5 ounces:

• Blanched Hazelnuts Or Filberts contain 33.1 times more Energy, 305.8 times more Fat, 26.5 times more Saturated Fat, more Omega 3, 2749.5 times more Omega 6, 4.6 times more Carbohydrate, 1.3 times more Sugars, 10 times more Fiber and 19 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.