Comparing Nutrients in 100 grams Coconut Water VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Coconut Water	Dried Beechnuts	Recommended Dietary Allowance
Energy	0.66% 19kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.85% 3.7g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.9% 1.1g	NA	38g per day for Men 19-50 years
Protein	1.3% 0.72g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.08mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.86% 0.043mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	52.6% 0.68mg	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	0.75% 3μg	28.3% 113μg	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	2.67% 2.4mg	17.2% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	4.44% 0.04mg	74.4% 0.67mg	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	3.63% 0.29mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	58.3% 1.34mg	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	2.86% 20mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	7% 105mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Coconut Water versus 100 g of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Coconut Water vs Dried Beechnuts:

• 100 g of Dried Beechnuts contain 10.1 times more Vitamin B1, 6.5 times more Vitamin B2, 11 times more Vitamin B3, 21.5 times more Vitamin B5, 21.4 times more Vitamin B6, 37.7 times more Vitamin B9 and 6.5 times more Vitamin C than Coconut Water (liquid From Coconuts).
• 100 grams of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Coconut Water (liquid From Coconuts) as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Coconut Water vs Dried Beechnuts:

• 100 grams of Coconut Water have 24 times more Calcium, more Magnesium, more Phosphorus, 2.8 times more Sodium and 14.4 times more Water than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 16.8 times more Copper, 8.5 times more Iron, 9.4 times more Manganese, 4.1 times more Potassium and 3.6 times more Zinc than Coconut Water (liquid From Coconuts).
• 100 grams of Coconut Water lack sufficient amounts of Zinc
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Beechnuts contain 30.3 times more Energy, 250 times more Fat, 32.5 times more Saturated Fat, more Omega 3, 9195 times more Omega 6, 9 times more Carbohydrate and 8.6 times more Protein than Coconut Water (liquid From Coconuts).
• 100 grams of Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein