Comparing Nutrients in 5 ounces Roasted Hazelnuts VS Coconut Water

Macros Ratio

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

Macro Nutrients

	Roasted Hazelnuts	Coconut Water	Recommended Dietary Allowance
Energy	31.6% 916kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	4.05% 5.26g	130g per day for Men 19-50 years
Sugars	9.56% 6.93g	5.1% 3.7g	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	% 6.73g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	38% 21.3g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Coconut Water	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	1.2% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	3.5% 0.045mg	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	31% 125μg	1.06% 4.25μg	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	6% 5.4mg	3.78% 3.4mg	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	144% 21.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Coconut Water	Recommended Dietary Allowance
Calcium	17.4% 174mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	6.3% 0.057mg	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	77.6% 6.2mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	342% 7.87mg	8.75% 0.2mg	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	62.8% 439mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.54mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	3.64% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Coconut Water per 5 oz

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

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

• 5 ounces of Roasted Hazelnuts have 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.
• 5 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Dry Roasted Hazelnuts Or Filberts as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Roasted Hazelnuts have 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.
• While 5 oz of Coconut Water (liquid From Coconuts) contain more Sodium and 37.7 times more Water than Dry Roasted Hazelnuts Or Filberts.
• 5 ounces of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Hazelnuts have 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.
• 5 ounces of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein