Comparing Nutrients in 5 ounces Hazelnuts VS Canned Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Hazelnuts	Canned Coconut Milk	Recommended Dietary Allowance
Energy	30.7% 890kcal	9.63% 279kcal	2900kcal per day for Men 19-50 years
Fat	88.8% 86g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.33g	83.8% 27g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	1.94% 0.33g	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	3.06% 4g	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	NA	38g per day for Men 19-50 years
Protein	38% 21g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Canned Coconut Milk	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	2.6% 0.031mg	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	5.64% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	3.05% 0.04mg	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	4.96% 20μg	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	1.57% 1.4mg	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	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	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	16% 162mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	35% 0.32mg	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	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	381% 8.75mg	47.3% 1.1mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	28.3% 964mg	9.17% 312mg	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	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Canned Coconut Milk per 5 oz

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

Lets compare vitamin content per 5 ounces of Hazelnuts vs Canned Coconut Milk:

• 5 ounces of Hazelnuts have 29.2 times more Vitamin B1, more Vitamin B2, 2.8 times more Vitamin B3, 6 times more Vitamin B5, 20.1 times more Vitamin B6, 8.1 times more Vitamin B9 and 6.3 times more Vitamin C than Canned Coconut Milk.
• 5 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Hazelnuts as well as Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hazelnuts vs Canned Coconut Milk:

• 5 ounces of Hazelnuts have 6.3 times more Calcium, 7.7 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 8 times more Manganese, 3 times more Phosphorus, 3.1 times more Potassium and 4.4 times more Zinc than Canned Coconut Milk.
• 5 ounces of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hazelnuts have 3.2 times more Energy, 2.8 times more Fat, 33.6 times more Omega 6, 5.9 times more Carbohydrate and 7.4 times more Protein than Canned Coconut Milk.
• While 5 oz of Canned Coconut Milk contain 4.2 times more Saturated Fat than Hazelnuts.
• 5 ounces of Canned Coconut Milk provide inadequate amounts of Omega 6