Comparing Nutrients in 5 ounces Hazelnuts VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Hazelnuts	Raw Coconut Cream	Recommended Dietary Allowance
Energy	30.7% 890kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	88.8% 86g	50.7% 49g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.33g	136% 43.6g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	7.25% 9.43g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 5.95g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	38% 21g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	5.12% 0.067mg	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	40% 160μg	8.15% 32.6μg	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	9.92% 8.93mg	4.4% 3.97mg	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	142% 21.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	16% 162mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	59.5% 0.54mg	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	83.3% 6.66mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	381% 8.75mg	80.4% 1.85mg	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	58.7% 411mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	28.3% 964mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Raw Coconut Cream per 5 oz

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

Lets compare vitamin content per 5 ounces of Hazelnuts vs Raw Coconut Cream:

• 5 ounces of Hazelnuts have 21.4 times more Vitamin B1, more Vitamin B2, 2 times more Vitamin B3, 3.5 times more Vitamin B5, 12 times more Vitamin B6, 4.9 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Coconut Cream.
• 5 ounces of Raw Coconut Cream have insufficient amounts of Vitamin B2
• Both Hazelnuts as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hazelnuts vs Raw Coconut Cream:

• 5 ounces of Hazelnuts have 10.4 times more Calcium, 4.6 times more Copper, 2.1 times more Iron, 5.8 times more Magnesium, 4.7 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium and 2.6 times more Zinc than Raw Coconut Cream.
• 5 ounces of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hazelnuts have 1.9 times more Energy, 1.8 times more Fat, more Omega 3, 20.7 times more Omega 6, 2.5 times more Carbohydrate, 4.4 times more Fiber and 4.1 times more Protein than Raw Coconut Cream.
• While 5 oz of Raw Coconut Cream contain 6.9 times more Saturated Fat than Hazelnuts.
• 5 ounces of Raw Coconut Cream provide inadequate amounts of Omega 3