Comparing Nutrients in 5 ounces Coconut Water VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Coconut Water	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	0.93% 27kcal	31.6% 916kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	91% 88.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	70% 12g	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	19% 25g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	9.56% 6.93g	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	% 6.73g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	35% 13.3g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.061mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	67.6% 0.88mg	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	31% 125μg	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	6% 5.4mg	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	144% 21.7mg	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	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	3.4% 34mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	276% 2.5mg	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	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	342% 7.87mg	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	31.5% 1070mg	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	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	3.64% 135g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Roasted Hazelnuts per 5 oz

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

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

• 5 oz of Dry Roasted Hazelnuts Or Filberts contain 11.3 times more Vitamin B1, 2.2 times more Vitamin B2, 25.6 times more Vitamin B3, 21.5 times more Vitamin B5, 19.4 times more Vitamin B6, 29.3 times more Vitamin B9, 1.6 times more Vitamin C and more Vitamin E than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Coconut Water (liquid From Coconuts) as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Coconut Water have more Sodium and 37.7 times more Water than Roasted Hazelnuts.
• While 5 oz of Dry Roasted Hazelnuts Or Filberts contain 5.1 times more Calcium, 43.8 times more Copper, 15.1 times more Iron, 6.9 times more Magnesium, 39.1 times more Manganese, 15.5 times more Phosphorus, 3 times more Potassium, 4.1 times more Selenium and 25 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 Dry Roasted Hazelnuts Or Filberts contain 34 times more Energy, 312 times more Fat, 25.6 times more Saturated Fat, more Omega 3, 4201.5 times more Omega 6, 4.7 times more Carbohydrate, 1.9 times more Sugars, 8.5 times more Fiber and 20.9 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