Comparing Nutrients in 7 ounces Coconut Milk VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Coconut Milk	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	15.7% 456kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	29% 9.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	26% 33.7g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	9.55% 6.93g	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	% 6.65g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	57.4% 22g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.43% 1.5mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	89.3% 1.16mg	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	7.94% 31.8μg	38.7% 155μg	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	6.17% 5.56mg	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	2% 0.3mg	232% 34.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	353% 3.18mg	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	40.7% 3.25mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	1091% 25mg	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	28.3% 198mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	15.4% 522mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Blanched Hazelnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Coconut Milk vs Blanched Hazelnuts:

• 7 ounces of Coconut Milk have 1.4 times more Vitamin C than Blanched Hazelnuts.
• While 7 oz of Blanched Hazelnuts Or Filberts contain 18.3 times more Vitamin B1, more Vitamin B2, 2 times more Vitamin B3, 4.5 times more Vitamin B5, 17.7 times more Vitamin B6, 4.9 times more Vitamin B9 and 116.7 times more Vitamin E than Raw Coconut Milk.
• 7 ounces of Coconut Milk have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raw Coconut Milk as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Coconut Milk vs Blanched Hazelnuts:

• 7 ounces of Coconut Milk have 1.5 times more Selenium than Blanched Hazelnuts.
• While 7 oz of Blanched Hazelnuts Or Filberts contain 9.3 times more Calcium, 6 times more Copper, 2 times more Iron, 4.3 times more Magnesium, 13.8 times more Manganese, 3.1 times more Phosphorus, 2.5 times more Potassium and 3.3 times more Zinc than Raw Coconut Milk.
• 7 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Coconut Milk have 4.5 times more Saturated Fat than Blanched Hazelnuts.
• While 7 oz of Blanched Hazelnuts Or Filberts contain 2.7 times more Energy, 2.6 times more Fat, more Omega 3, 21.1 times more Omega 6, 3.1 times more Carbohydrate, 5 times more Fiber and 6 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Blanched Hazelnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Coconut Milk provide inadequate amounts of Omega 3 and Omega 6