Comparing Nutrients in 7 ounces Coconut Water VS Roasted Hazelnuts

Macros Ratio

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

Macro Nutrients

	Coconut Water	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	44.2% 1282kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	128% 124g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	28% 8.95g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.66% 7.36g	27% 35g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	13.4% 9.7g	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	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	% 9.43g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	49% 18.7g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	95% 1.23mg	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	1.5% 5.95μg	43.7% 175μg	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	5.3% 4.76mg	8.38% 7.54mg	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	0% 0mg	202% 30.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	386% 3.47mg	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	7.2% 0.58mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	479% 11mg	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	5.67% 39.7mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	44% 1498mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	5.1% 189g	0.14% 5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Coconut Water vs Roasted Hazelnuts:

• Dry Roasted Hazelnuts Or Filberts contain 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 (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Coconut Water vs Roasted Hazelnuts:

• Coconut Water (liquid From Coconuts) have more Sodium and 37.7 times more Water than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 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 (liquid From Coconuts).

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Hazelnuts Or Filberts contain 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 (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.