Comparing Nutrients in 1 kilogram Hazelnuts VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Hazelnuts VS Dried Beechnuts per 1 kg

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

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

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

Comparing minerals per 1 kilogram for Hazelnuts vs Dried Beechnuts:

• 1 kilogram of Hazelnuts has 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.
• While 1 kg of Dried Beechnuts contains 1.5 times more Potassium and more Sodium than Hazelnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hazelnuts has 1.2 times more Fat and 2.4 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 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.
• Both Hazelnuts and Dried Beechnuts offer comparable quantities of Energy per one kilogram.