Comparing Nutrients in 7 ounces Toasted Dried Coconut VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Toasted Dried Coconut	Hazelnuts	Recommended Dietary Allowance
Energy	40.5% 1175kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	258% 82.7g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	NA	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.8% 88g	25.5% 33g	130g per day for Men 19-50 years
Sugars	NA	12% 8.6g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 8.33g	g per day for Men 19-50 years
Fiber	NA	50.7% 19.2g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	36.4% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	86% 1.1mg	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	4.47% 18μg	56% 224μg	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	3.3% 2.98mg	14% 12.5mg	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	NA	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Hazelnuts	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	380% 3.42mg	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	84% 6.73mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	533% 12.3mg	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	60% 419mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Hazelnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Dried Coconut versus 7 oz of Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Dried Coconut vs Hazelnuts:

• 7 oz of Hazelnuts contain 10.5 times more Vitamin B1, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6, 12.6 times more Vitamin B9 and 4.2 times more Vitamin C than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Hazelnuts provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Toasted Dried Coconut have insufficient amounts of Vitamin C
• Both Toasted Dried Coconut Meat as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Dried Coconut vs Hazelnuts:

• 7 ounces of Toasted Dried Coconut have more Sodium than Hazelnuts.
• While 7 oz of Hazelnuts contain 4.2 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese and 1.4 times more Phosphorus than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Hazelnuts contain similar levels of Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Dried Coconut have 9.3 times more Saturated Fat and 2.7 times more Carbohydrate than Hazelnuts.
• While 7 oz of Hazelnuts contain 1.3 times more Fat, 15.2 times more Omega 6 and 2.8 times more Protein than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut and Hazelnuts offer comparable quantities of Energy per seven ounces.