Comparing Nutrients in 100 calories Coconut Water VS Roasted Hazelnuts

Weight per 100 calories

• Coconut Water: 526g
• Roasted Hazelnuts: 15.5g

Dry Roasted Hazelnuts Or Filberts have 34 times more energy per unit of mass than Coconut Water (liquid From Coconuts), which is very high in comparison to other foods. Coconut Water having very low energy density.

Discover which food has more nutrients per 100 calories - Coconut Water or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	9.96% 9.66g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.062% 0.011g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	2.1% 2.72g	130g per day for Men 19-50 years
Sugars	19% 13.7g	1.04% 0.76g	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	0.015% 0.011g	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	% 0.011g	g per day for Men 19-50 years
Sucrose	NA	% 0.74g	g per day for Men 19-50 years
Fiber	15.2% 5.8g	3.83% 1.46g	38g per day for Men 19-50 years
Protein	6.77% 3.8g	4.15% 2.33g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.052% 0.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	4.36% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.53% 0.23mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.4% 0.096mg	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	3.95% 15.8μg	3.4% 13.6μg	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	14% 12.6mg	0.65% 0.59mg	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	15.8% 2.37mg	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	12.6% 126mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	30% 0.27mg	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	19% 1.53mg	8.48% 0.68mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	6.38% 26.8mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	37.4% 0.86mg	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	15% 105mg	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	38.7% 1316mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	1.15% 0.63μg	55μg per day for Men 19-50 years
Sodium	37% 553mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	3.5% 0.39mg	11mg per day for Men 19-50 years
Water	13.5% 500g	0.011% 0.39g	3700g per day for Men 19-50 years

Coconut Water VS Roasted Hazelnuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Coconut Water or Roasted Hazelnuts?

Lets compare vitamin content per 100 calories of Coconut Water vs Roasted Hazelnuts:

• 100 calories of Coconut Water have 3 times more Vitamin B1, 15.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 21.5 times more Vitamin C than Roasted Hazelnuts.
• While 100 kcal of Dry Roasted Hazelnuts Or Filberts contain more Vitamin E than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Roasted Hazelnuts provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Coconut Water have insufficient amounts of Vitamin E
• 100 calories of Roasted Hazelnuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• 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 100 calories.

Comparing minerals per 100 calories for Coconut Water vs Roasted Hazelnuts:

• 100 calories of Coconut Water have 6.6 times more Calcium, 2.3 times more Iron, 4.9 times more Magnesium, 2.2 times more Phosphorus, 11.3 times more Potassium, 8.3 times more Selenium, more Sodium, 1.4 times more Zinc and 1281.6 times more Water than Roasted Hazelnuts.
• While 100 kcal of Dry Roasted Hazelnuts Or Filberts contain 1.3 times more Copper than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Roasted Hazelnuts contain similar levels of Manganese per 100 calories.
• 100 calories of Roasted Hazelnuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Coconut Water have 1.3 times more Saturated Fat, 7.2 times more Carbohydrate, 18.1 times more Sugars, 4 times more Fiber and 1.6 times more Protein than Roasted Hazelnuts.
• While 100 kcal of Dry Roasted Hazelnuts Or Filberts contain 9.2 times more Fat and 123.6 times more Omega 6 than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Roasted Hazelnuts offer comparable quantities of Energy per 100 calories.
• 100 calories of Coconut Water provide inadequate amounts of Omega 6
• Both Coconut Water (liquid From Coconuts) as well as Dry Roasted Hazelnuts Or Filberts provide inadequate amounts of Omega 3 in 100 calories.