Comparing Nutrients in 300 calories Coconut WaterVS Hazelnuts

Weight per 300 calories

Coconut Water

1579g

Hazelnuts

47.8g

Hazelnuts have 33.1 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.

Which food has more nutrients per 300 calories - Coconut Water or Hazelnuts?

Macros Ratio

Protein Fat Carbs

Coconut Water

15%

76%

Hazelnuts

81%

10%

300 kcal ▼

Macro Nutrients

Coconut Watervs 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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3.26%3.16g

Fat

30%29g

3.16 gvs29 g

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

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8.7%2.78g

Saturated Fat

6.66%2.13g

2.78 gvs2.13 g

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

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0%0g

Omega 3

2.6%0.042g

0 gvs0.042 g

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

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0.19%0.032g

Omega 6

22%3.74g

0.032 gvs3.74 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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45%58.6g

Carbohydrate

6.14%7.98g

58.6 gvs7.98 g

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

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57%41.2g

Sugars

2.86%2.07g

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

41.2 gvs2.07 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

%2g

NA gvs2 g

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

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45.7%17.4g

Fiber

12%4.63g

17.4 gvs4.63 g

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

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20.3%11.4g

Protein

12.8%7.14g

11.4 gvs7.14 g

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

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Vitamins

Coconut Watervs Hazelnuts

0%0μg

Vitamin A

0.053%0.48μg

RAE, retinol activity equivalents

0 μgvs0.48 μg

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

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39.5%0.47mg

Vitamin B1

25.6%0.31mg

Thiamine

0.47 mgvs0.31 mg

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

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69.2%0.9mg

Vitamin B2

4.15%0.054mg

Riboflavin

0.9 mgvs0.054 mg

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

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7.9%1.26mg

Vitamin B3

5.37%0.86mg

Niacin, nicotinic acid, niacinamide

1.26 mgvs0.86 mg

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

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13.6%0.68mg

Vitamin B5

8.77%0.44mg

Pantothenic acid

0.68 mgvs0.44 mg

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

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39%0.51mg

Vitamin B6

20.7%0.27mg

Pyridoxine

0.51 mgvs0.27 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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12%47.4μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

47.4 μgvs54 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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42%38mg

Vitamin C

3.34%3mg

Ascorbic acid

38 mgvs3 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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0%0mg

Vitamin E

48%7.18mg

Tocopherols and Tocotrienols

0 mgvs7.18 mg

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

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0%0μg

Vitamin K

5.65%6.8μg

Phytomenadione or phylloquinone

0 μgvs6.8 μg

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

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Minerals

Coconut Watervs Hazelnuts

38%379mg

Calcium

5.45%54.5mg

379 mgvs54.5 mg

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

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70%0.63mg

Copper

92%0.82mg

0.63 mgvs0.82 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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57.2%4.58mg

Iron

28%2.25mg

4.58 mgvs2.25 mg

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

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94%395mg

Magnesium

18.5%78mg

395 mgvs78 mg

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

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97%2.24mg

Manganese

128%2.95mg

2.24 mgvs2.95 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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45%316mg

Phosphorus

19.8%139mg

316 mgvs139 mg

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

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116%3947mg

Potassium

9.55%325mg

3947 mgvs325 mg

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

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28.7%15.8μg

Selenium

2.1%1.15μg

15.8 μgvs1.15 μg

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

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111%1658mg

Sodium

0%0mg

1658 mgvs0 mg

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

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14.4%1.58mg

Zinc

10.6%1.17mg

1.58 mgvs1.17 mg

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

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40.5%1500g

Water

0.069%2.54g

1500 gvs2.54 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 Coconut Water vs Hazelnuts:

Coconut Water (liquid From Coconuts) have 1.5 times more Vitamin B1, 16.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 12.6 times more Vitamin C than Hazelnuts.
While Hazelnuts contain more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Hazelnuts have similar amounts of Vitamin B9 per 300 kcal.
Both Coconut Water (liquid From Coconuts) as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Coconut Water vs Hazelnuts:

Coconut Water (liquid From Coconuts) have 7 times more Calcium, 2 times more Iron, 5.1 times more Magnesium, 2.3 times more Phosphorus, 12.2 times more Potassium, 13.8 times more Selenium, more Sodium, 1.3 times more Zinc and 591.3 times more Water than Hazelnuts.
While Hazelnuts contain 1.3 times more Copper and 1.3 times more Manganese than Coconut Water (liquid From Coconuts).

Comparison of macro-nutrients per 300 calories:

Coconut Water (liquid From Coconuts) have 1.3 times more Saturated Fat, 7.3 times more Carbohydrate, 19.9 times more Sugars, 3.7 times more Fiber and 1.6 times more Protein than Hazelnuts.
While Hazelnuts contain 9.2 times more Fat and 118.5 times more Omega 6 than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Hazelnuts have similar amounts of Energy per 300 kcal.
Both Coconut Water (liquid From Coconuts) as well as Hazelnuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Coconut WaterVS Blanched HazelnutsHazelnutsVS Blanched Hazelnuts

Compare Foods

Comparing Nutrients in 300 calories Coconut WaterVS Hazelnuts

Weight per 300 calories

Which food has more nutrients per 300 calories - Coconut Water or Hazelnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: