Comparing Nutrients in 7 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	43% 1246kcal	13.5% 391kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	43.6% 42.3g	97g per day for Men 19-50 years
Saturated Fat	27.7% 8.86g	117% 37.5g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	4.3% 5.58g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 8.33g	NA	g per day for Men 19-50 years
Fiber	50.7% 19.2g	NA	38g per day for Men 19-50 years
Protein	53% 29.7g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Canned Coconut Milk	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.82mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	4.27% 0.056mg	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	56% 224μg	6.95% 27.8μg	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	14% 12.5mg	2.2% 2mg	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	199% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	22.6% 226mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	49% 0.44mg	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	117% 9.33mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	66.3% 1.52mg	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	82.2% 575mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	44% 4.86mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Canned Coconut Milk per 7 oz

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

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

• 7 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.
• 7 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 seven ounces.

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

• 7 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.
• 7 ounces of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 oz of Canned Coconut Milk contain 4.2 times more Saturated Fat than Hazelnuts.
• 7 ounces of Canned Coconut Milk provide inadequate amounts of Omega 6