Comparing Nutrients in 7 ounces Hazelnuts VS Coconut Water

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Coconut Water	Recommended Dietary Allowance
Energy	43% 1246kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	27.7% 8.86g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	0.023% 0.004g	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	5.66% 7.36g	130g per day for Men 19-50 years
Sugars	12% 8.6g	7.14% 5.18g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	53% 29.7g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Coconut Water	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	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	0.99% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.82mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	4.9% 0.064mg	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	1.5% 5.95μg	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	5.3% 4.76mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Coconut Water	Recommended Dietary Allowance
Calcium	22.6% 226mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	8.8% 0.079mg	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	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	12.3% 0.28mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14% 208mg	1500mg per day for Men 19-50 years
Zinc	44% 4.86mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Coconut Water per 7 oz

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

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

• 7 ounces of Hazelnuts have 21.4 times more Vitamin B1, 2 times more Vitamin B2, 22.5 times more Vitamin B3, 21.3 times more Vitamin B5, 17.6 times more Vitamin B6, 37.7 times more Vitamin B9, 2.6 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water.
• 7 ounces of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Hazelnuts as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hazelnuts vs Coconut Water:

• 7 ounces of Hazelnuts have 4.8 times more Calcium, 43.1 times more Copper, 16.2 times more Iron, 6.5 times more Magnesium, 43.5 times more Manganese, 14.5 times more Phosphorus, 2.7 times more Potassium, 2.4 times more Selenium and 24.5 times more Zinc than Coconut Water.
• While 7 oz of Coconut Water (liquid From Coconuts) contain more Sodium and 17.9 times more Water than Hazelnuts.
• 7 ounces of Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hazelnuts have 33.1 times more Energy, 303.8 times more Fat, 25.4 times more Saturated Fat, more Omega 3, 3916.5 times more Omega 6, 4.5 times more Carbohydrate, 1.7 times more Sugars, 8.8 times more Fiber and 20.8 times more Protein than Coconut Water.
• 7 ounces of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein