Comparing Nutrients in 100 grams Hazelnuts VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Hazelnuts	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	21.7% 628kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.8g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	48.4% 15.5g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	46% 7.83g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	41% 53.2g	130g per day for Men 19-50 years
Sugars	6% 4.34g	71% 51.5g	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	0.097% 0.07g	0% 0g	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	% 0.07g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 51.5g	g per day for Men 19-50 years
Fiber	25.5% 9.7g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	26.7% 15g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0.24% 0.038mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	2.23% 0.029mg	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	28.3% 113μg	3.5% 14μg	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	7% 6.3mg	0% 0mg	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	100% 15mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	11.4% 114mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	26.2% 0.24mg	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	58.8% 4.7mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	268% 6.18mg	35.4% 0.82mg	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	41.4% 290mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Canned Coconut Cream sweetened per 100 g

Compare the macro and micronutrient content in 100 g of Hazelnuts versus 100 g of Canned Coconut Cream sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Hazelnuts vs Canned Coconut Cream sweetened:

• 100 grams of Hazelnuts have 29.2 times more Vitamin B1, 2.8 times more Vitamin B2, 47.4 times more Vitamin B3, 5.6 times more Vitamin B5, 19.4 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C, 115.6 times more Vitamin E and 142 times more Vitamin K than Canned Coconut Cream sweetened.
• 100 grams of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Hazelnuts as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hazelnuts vs Canned Coconut Cream sweetened:

• 100 grams of Hazelnuts have 28.5 times more Calcium, 7.3 times more Copper, 36.2 times more Iron, 9.6 times more Magnesium, 7.6 times more Manganese, 13.2 times more Phosphorus, 6.7 times more Potassium and 4.1 times more Zinc than Canned Coconut Cream sweetened.
• While 100 g of Canned Coconut Cream sweetened contain 2.3 times more Selenium and more Sodium than Hazelnuts.
• 100 grams of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hazelnuts have 1.8 times more Energy, 3.7 times more Fat, more Omega 3, 49.3 times more Omega 6, 48.5 times more Fiber and 12.8 times more Protein than Canned Coconut Cream sweetened.
• While 100 g of Canned Coconut Cream sweetened contain 3.5 times more Saturated Fat, 3.2 times more Carbohydrate and 11.9 times more Sugars than Hazelnuts.
• 100 grams of Canned Coconut Cream sweetened provide inadequate amounts of Omega 3, Omega 6 and Fiber