Comparing Nutrients in 500 calories HazelnutsVS Coconut Water

Weight per 500 calories

Hazelnuts

79.6g

Coconut Water

2632g

Hazelnuts have 33.1 times more energy per 100g than Coconut Water. It has very high energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

Which food has more nutrients per 500 calories - Hazelnuts or Coconut Water?

Macros Ratio

Protein Fat Carbs

Hazelnuts

81%

10%

Coconut Water

15%

76%

500 kcal ▼

Macro Nutrients

Hazelnutsvs Coconut Water

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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50%48.4g

Fat

5.43%5.26g

48.4 gvs5.26 g

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

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11%3.55g

Saturated Fat

14.5%4.63g

3.55 gvs4.63 g

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

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4.33%0.069g

Omega 3

0%0g

0.069 gvs0 g

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

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36.7%6.24g

Omega 6

0.31%0.053g

6.24 gvs0.053 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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10.2%13.3g

Carbohydrate

75%98g

13.3 gvs98 g

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

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4.77%3.46g

Sugars

95%68.7g

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

3.46 gvs68.7 g

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

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0.077%0.056g

Fructose

≤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]

0.056 gvsNA g

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

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%0.056g

Glucose

0.056 gvsNA g

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

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%3.34g

Sucrose

3.34 gvsNA g

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

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20.3%7.72g

Fiber

76%29g

7.72 gvs29 g

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

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21.3%12g

Protein

34%19g

12 gvs19 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Hazelnutsvs Coconut Water

0.088%0.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.8 μgvs0 μg

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

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42.7%0.51mg

Vitamin B1

65.8%0.79mg

Thiamine

0.51 mgvs0.79 mg

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

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6.92%0.09mg

Vitamin B2

115%1.5mg

Riboflavin

0.09 mgvs1.5 mg

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

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8.96%1.43mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs2.1 mg

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

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14.6%0.73mg

Vitamin B5

22.6%1.13mg

Pantothenic acid

0.73 mgvs1.13 mg

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

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34.5%0.45mg

Vitamin B6

64.8%0.84mg

Pyridoxine

0.45 mgvs0.84 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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22.5%90μg

Vitamin B9

19.7%79μg

Folates and Folic Acid

90 μgvs79 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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5.57%5mg

Vitamin C

70%63mg

Ascorbic acid

5 mgvs63 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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79.8%12mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

12 mgvs0 mg

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

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9.42%11.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

11.3 μgvs0 μg

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

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Minerals

Hazelnutsvs Coconut Water

9.08%91mg

Calcium

63%632mg

91 mgvs632 mg

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

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153%1.37mg

Copper

117%1.05mg

1.37 mgvs1.05 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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46.8%3.74mg

Iron

95%7.63mg

3.74 mgvs7.63 mg

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

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31%130mg

Magnesium

157%658mg

130 mgvs658 mg

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

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214%4.9mg

Manganese

162%3.74mg

4.9 mgvs3.74 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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33%231mg

Phosphorus

75%526mg

231 mgvs526 mg

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

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16%541mg

Potassium

193%6579mg

541 mgvs6579 mg

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

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3.47%1.9μg

Selenium

48%26.3μg

1.9 μgvs26.3 μg

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

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0%0mg

Sodium

184%2763mg

0 mgvs2763 mg

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

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17.7%1.95mg

Zinc

24%2.63mg

1.95 mgvs2.63 mg

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

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0.11%4.23g

Water

67.6%2500g

4.23 gvs2500 g

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

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Lets compare vitamin content per 500 calories of Hazelnuts vs Coconut Water:

Hazelnuts have more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 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.
Both Hazelnuts and Coconut Water (liquid From Coconuts) have similar amounts of Vitamin B9 per 500 kcal.
Both Hazelnuts as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hazelnuts vs Coconut Water:

Hazelnuts have 1.3 times more Copper and 1.3 times more Manganese than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 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.

Comparison of macro-nutrients per 500 calories:

Hazelnuts have 9.2 times more Fat and 118.5 times more Omega 6 than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 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.
Both Hazelnuts and Coconut Water (liquid From Coconuts) have similar amounts of Energy per 500 kcal.
Both Hazelnuts as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

HazelnutsVS Blanched HazelnutsCoconut WaterVS Blanched Hazelnuts

Compare Foods

Comparing Nutrients in 500 calories HazelnutsVS Coconut Water

Weight per 500 calories

Which food has more nutrients per 500 calories - Hazelnuts or Coconut Water?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: