Comparing Nutrients in 7 ounces Blanched Hazelnuts VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Blanched Hazelnuts	Raw Coconut Cream	Recommended Dietary Allowance
Energy	43% 1248kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	29% 9.27g	191% 61g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	4.42% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.7g	10% 13g	130g per day for Men 19-50 years
Sugars	9.55% 6.93g	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	% 6.65g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	48.5% 27g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	7.17% 0.093mg	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	38.7% 155μg	11.4% 45.6μg	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	4.4% 3.97mg	6.17% 5.56mg	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	232% 34.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	29.6% 296mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	83.3% 0.75mg	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	82% 6.55mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	1091% 25mg	113% 2.6mg	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	88% 615mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Raw Coconut Cream per 7 oz

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

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

• 7 ounces of Blanched Hazelnuts have 15.8 times more Vitamin B1, more Vitamin B2, 1.7 times more Vitamin B3, 3.1 times more Vitamin B5, 12.4 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Coconut Cream.
• While 7 oz of Raw Coconut Cream contain 1.4 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• 7 ounces of Raw Coconut Cream have insufficient amounts of Vitamin B2
• Both Blanched Hazelnuts Or Filberts as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Hazelnuts vs Raw Coconut Cream:

• 7 ounces of Blanched Hazelnuts have 13.5 times more Calcium, 4.2 times more Copper, 1.4 times more Iron, 5.7 times more Magnesium, 9.7 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium and 2.3 times more Zinc than Raw Coconut Cream.
• 7 ounces of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Hazelnuts have 1.9 times more Energy, 1.8 times more Fat, more Omega 3, 14.5 times more Omega 6, 2.6 times more Carbohydrate, 5 times more Fiber and 3.8 times more Protein than Raw Coconut Cream.
• While 7 oz of Raw Coconut Cream contain 6.6 times more Saturated Fat than Blanched Hazelnuts Or Filberts.
• 7 ounces of Raw Coconut Cream provide inadequate amounts of Omega 3