Comparing Nutrients in 5 ounces Coconut Water VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Coconut Water	Hickorynuts	Recommended Dietary Allowance
Energy	0.93% 27kcal	32% 931kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	31% 9.98g	32g per day for Men 19-50 years
Omega 3	0% 0g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	172% 29.2g	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	20% 26g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Hickorynuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	102% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	8.04% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.061mg	49.6% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	21% 0.27mg	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	14% 56.7μg	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	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	Hickorynuts	Recommended Dietary Allowance
Calcium	3.4% 34mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	116% 1.05mg	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	37.6% 3mg	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	284% 6.53mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	3.64% 135g	0.1% 3.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Hickorynuts per 5 oz

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

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

• 5 oz of Dried Hickorynuts contain 28.9 times more Vitamin B1, 2.3 times more Vitamin B2, 11.3 times more Vitamin B3, 40.7 times more Vitamin B5, 6 times more Vitamin B6 and 13.3 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Hickorynuts provide similar amounts of Vitamin C per five ounces.
• 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 Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Coconut Water vs Hickorynuts:

• 5 ounces of Coconut Water have 105 times more Sodium and 35.8 times more Water than Hickorynuts.
• While 5 oz of Dried Hickorynuts contain 2.5 times more Calcium, 18.5 times more Copper, 7.3 times more Iron, 6.9 times more Magnesium, 32.5 times more Manganese, 16.8 times more Phosphorus, 1.7 times more Potassium, 8.1 times more Selenium and 43.1 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 Hickorynuts contain 34.6 times more Energy, 321.9 times more Fat, 40 times more Saturated Fat, more Omega 3, 10311.5 times more Omega 6, 4.9 times more Carbohydrate, 5.8 times more Fiber and 17.7 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