Comparing Nutrients in 300 calories Canned Coconut MilkVS Blanched Hazelnuts

Weight per 300 calories

Canned Coconut Milk

152g

Blanched Hazelnuts

47.7g

Blanched Hazelnuts Or Filberts have 3.2 times more energy per unit of mass than Canned Coconut Milk, which is very high in comparison to other foods. Canned Coconut Milk having above average energy density.

Which food has more nutrients per 300 calories - Canned Coconut Milk or Blanched Hazelnuts?

Macros Ratio

Protein Fat Carbs

Canned Coconut Milk

91%

Blanched Hazelnuts

82%

10%

300 kcal ▼

Macro Nutrients

Canned Coconut Milkvs Blanched Hazelnuts

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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33.5%32.5g

Fat

30%29g

32.5 gvs29 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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90%29g

Saturated Fat

6.96%2.23g

29 gvs2.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

1.73%0.028g

NA gvs0.028 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.1%0.35g

Omega 6

15.4%2.62g

0.35 gvs2.62 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.3%4.28g

Carbohydrate

6.24%8.1g

4.28 gvs8.1 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

2.3%1.66g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.66 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.046%0.033g

≤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]

NA gvs0.033 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.033g

NA gvs0.033 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.6g

NA gvs1.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

14%5.25g

NA gvs5.25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.5%3.08g

Protein

11.7%6.53g

3.08 gvs6.53 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Coconut Milkvs Blanched Hazelnuts

0%0μg

Vitamin A

0.11%0.95μg

RAE, retinol activity equivalents

0 μgvs0.95 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.8%0.034mg

Vitamin B1

19%0.23mg

Thiamine

0.034 mgvs0.23 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg

Vitamin B2

4.04%0.052mg

Riboflavin

0 mgvs0.052 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.06%0.97mg

Vitamin B3

4.62%0.74mg

Niacin, nicotinic acid, niacinamide

0.97 mgvs0.74 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.66%0.23mg

Vitamin B5

7.77%0.39mg

Pantothenic acid

0.23 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.28%0.043mg

Vitamin B6

21.5%0.28mg

Pyridoxine

0.043 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.33%21.3μg

Vitamin B9

9.3%37.2μg

Folates and Folic Acid

21.3 μgvs37.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.7%1.52mg

Vitamin C

1.06%0.95mg

Ascorbic acid

1.52 mgvs0.95 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

55.6%8.35mg

Tocopherols and Tocotrienols

NA mgvs8.35 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Coconut Milkvs Blanched Hazelnuts

2.74%27.4mg

Calcium

7.1%71mg

27.4 mgvs71 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37.7%0.34mg

Copper

84.8%0.76mg

0.34 mgvs0.76 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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63%5.03mg

Iron

19.7%1.57mg

5.03 mgvs1.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.7%70mg

Magnesium

18%76.3mg

70 mgvs76.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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51%1.17mg

Manganese

262%6.03mg

1.17 mgvs6.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21%146mg

Phosphorus

21%148mg

146 mgvs148 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.85%335mg

Potassium

9.23%314mg

335 mgvs314 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

3.56%1.96μg

NA μgvs1.96 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.3%19.8mg

Sodium

0%0mg

19.8 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.75%0.85mg

Zinc

9.54%1.05mg

0.85 mgvs1.05 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3%111g

Water

0.075%2.76g

111 gvs2.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Coconut Milk vs Blanched Hazelnuts:

Canned Coconut Milk has 1.3 times more Vitamin B3 than Blanched Hazelnuts Or Filberts.
While Blanched Hazelnuts Or Filberts contain 6.8 times more Vitamin B1, more Vitamin B2, 1.7 times more Vitamin B5, 6.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned Coconut Milk.
Both Canned Coconut Milk as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Coconut Milk vs Blanched Hazelnuts:

Canned Coconut Milk has 3.2 times more Iron than Blanched Hazelnuts Or Filberts.
While Blanched Hazelnuts Or Filberts contain 2.6 times more Calcium, 2.2 times more Copper and 5.2 times more Manganese than Canned Coconut Milk.
Both Canned Coconut Milk and Blanched Hazelnuts Or Filberts have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Coconut Milk has 12.9 times more Saturated Fat than Blanched Hazelnuts Or Filberts.
While Blanched Hazelnuts Or Filberts contain 7.4 times more Omega 6, 1.9 times more Carbohydrate and 2.1 times more Protein than Canned Coconut Milk.
Both Canned Coconut Milk and Blanched Hazelnuts Or Filberts have similar amounts of Energy and Fat per 300 kcal.
Both Canned Coconut Milk as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Coconut MilkVS Coconut WaterBlanched HazelnutsVS Coconut WaterCanned Coconut MilkVS Roasted HazelnutsBlanched HazelnutsVS Roasted Hazelnuts

Compare Foods

Comparing Nutrients in 300 calories Canned Coconut MilkVS Blanched Hazelnuts

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Coconut Milk or Blanched Hazelnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: