Comparing Nutrients in 1 kilogram Dried Beechnuts VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Dried Beechnuts	Hazelnuts	Recommended Dietary Allowance
Energy	199% 5760kcal	217% 6280kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	626% 608g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	140% 44.6g	32g per day for Men 19-50 years
Omega 3	1063% 17g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	461% 78.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	128% 167g	130g per day for Men 19-50 years
Sugars	NA	60% 43.4g	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	NA	0.97% 0.7g	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 42g	g per day for Men 19-50 years
Fiber	NA	255% 97g	38g per day for Men 19-50 years
Protein	111% 62g	267% 150g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	536% 6.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	184% 9.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	433% 5.63mg	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	283% 1130μg	283% 1130μg	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	172% 155mg	70% 63mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1002% 150mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Hazelnuts	Recommended Dietary Allowance
Calcium	1% 10mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	1917% 17.3mg	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	308% 24.6mg	588% 47mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	388% 1630mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	2685% 61.8mg	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	0% 0mg	414% 2900mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	NA	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	223% 24.5mg	11mg per day for Men 19-50 years
Water	1.8% 66g	1.44% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Hazelnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Hazelnuts:

• 1 kilogram of Dried Beechnuts has 3.3 times more Vitamin B2, 1.2 times more Vitamin B6 and 2.5 times more Vitamin C than Hazelnuts.
• While 1 kg of Hazelnuts contains 2.1 times more Vitamin B1 and 2.1 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Hazelnuts provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• Both Dried Beechnuts as well as Hazelnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Hazelnuts:

• 1 kilogram of Dried Beechnuts has 1.5 times more Potassium and more Sodium than Hazelnuts.
• While 1 kg of Hazelnuts contains 114 times more Calcium, 2.6 times more Copper, 1.9 times more Iron, more Magnesium, 4.6 times more Manganese, more Phosphorus and 6.8 times more Zinc than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.3 times more Saturated Fat, 19.5 times more Omega 3, 2.3 times more Omega 6 and 2 times more Carbohydrate than Hazelnuts.
• While 1 kg of Hazelnuts contains 2.4 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Hazelnuts offer comparable quantities of Energy and Fat per one kilogram.