Comparing Nutrients in 100 grams Blanched Hazelnuts VS Canned Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Blanched Hazelnuts	Canned Coconut Milk	Recommended Dietary Allowance
Energy	21.7% 629kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	59% 19g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	NA	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	2.16% 2.8g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 3.35g	NA	g per day for Men 19-50 years
Fiber	29% 11g	NA	38g per day for Men 19-50 years
Protein	24.5% 13.7g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Canned Coconut Milk	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	2.15% 0.028mg	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	19.5% 78μg	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	2.22% 2mg	1.1% 1mg	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	117% 17.5mg	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	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	15% 149mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	24.8% 0.22mg	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	41.3% 3.3mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	550% 12.7mg	33.4% 0.77mg	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	44.3% 310mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	19.4% 658mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Canned Coconut Milk per 100 g

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

Lets compare vitamin content per 100 grams of Blanched Hazelnuts vs Canned Coconut Milk:

• 100 grams of Blanched Hazelnuts have 21.6 times more Vitamin B1, more Vitamin B2, 2.4 times more Vitamin B3, 5.3 times more Vitamin B5, 20.9 times more Vitamin B6, 5.6 times more Vitamin B9 and 2 times more Vitamin C than Canned Coconut Milk.
• 100 grams of Canned Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Blanched Hazelnuts Or Filberts as well as Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Blanched Hazelnuts vs Canned Coconut Milk:

• 100 grams of Blanched Hazelnuts have 8.3 times more Calcium, 7.2 times more Copper, 3.5 times more Magnesium, 16.5 times more Manganese, 3.2 times more Phosphorus, 3 times more Potassium and 3.9 times more Zinc than Canned Coconut Milk.
• Both Blanched Hazelnuts and Canned Coconut Milk contain similar levels of Iron per 100 grams.
• 100 grams of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blanched Hazelnuts have 3.2 times more Energy, 2.9 times more Fat, 23.6 times more Omega 6, 6 times more Carbohydrate and 6.8 times more Protein than Canned Coconut Milk.
• While 100 g of Canned Coconut Milk contain 4.1 times more Saturated Fat than Blanched Hazelnuts Or Filberts.
• 100 grams of Canned Coconut Milk provide inadequate amounts of Omega 6