Comparing Nutrients in 1 kilogram Brazilnuts VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Brazilnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	227% 6590kcal	217% 6290kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	630% 612g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	146% 46.7g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	323% 55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	131% 170g	130g per day for Men 19-50 years
Sugars	32% 23.3g	48% 35g	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% 0g	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	% 0g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 33.5g	g per day for Men 19-50 years
Fiber	197% 75g	289% 110g	38g per day for Men 19-50 years
Protein	256% 143g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	396% 4.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	163% 8.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	450% 5.85mg	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	55% 220μg	195% 780μg	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	7.78% 7mg	22.2% 20mg	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	377% 56.5mg	1167% 175mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	160% 1600mg	149% 1490mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	1778% 16mg	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	304% 24.3mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	5500% 127mg	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	1036% 7250mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	194% 6580mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	200% 22mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	1.56% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Blanched Hazelnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Blanched Hazelnuts:

• 1 kilogram of Brazilnuts has 1.3 times more Vitamin B1 than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 3.1 times more Vitamin B2, 5.3 times more Vitamin B3, 4.4 times more Vitamin B5, 5.8 times more Vitamin B6, 3.5 times more Vitamin B9, 2.9 times more Vitamin C and 3.1 times more Vitamin E than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Blanched Hazelnuts:

• 1 kilogram of Brazilnuts has 2.4 times more Magnesium, 2.3 times more Phosphorus, 467.6 times more Selenium and 1.8 times more Zinc than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 1.4 times more Iron and 10.3 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Blanched Hazelnuts contain similar levels of Calcium, Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 3.5 times more Saturated Fat and 4.4 times more Omega 6 than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 1.6 times more Omega 3, 1.4 times more Carbohydrate, 1.5 times more Sugars and 1.5 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Blanched Hazelnuts offer comparable quantities of Energy, Fat and Protein per one kilogram.