Comparing Nutrients in 1 kilogram Hazelnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Energy	217% 6280kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	626% 608g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	140% 44.6g	504% 161g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	461% 78.3g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 167g	90% 117g	130g per day for Men 19-50 years
Sugars	60% 43.4g	32% 23.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 42g	% 23.3g	g per day for Men 19-50 years
Fiber	255% 97g	197% 75g	38g per day for Men 19-50 years
Protein	267% 150g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Brazilnuts	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	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	184% 9.2mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	77.7% 1mg	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	55% 220μg	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	7.78% 7mg	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	1002% 150mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	114% 1140mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	1917% 17.3mg	1937% 17.4mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	388% 1630mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	2685% 61.8mg	532% 12.2mg	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	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	223% 24.5mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	1.44% 53g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Brazilnuts per 1 kg

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

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

• 1 kilogram of Hazelnuts has 3.2 times more Vitamin B2, 6.1 times more Vitamin B3, 5 times more Vitamin B5, 5.6 times more Vitamin B6, 5.1 times more Vitamin B9, 9 times more Vitamin C, 2.7 times more Vitamin E and more Vitamin K than Brazilnuts.
• Both Hazelnuts and Brazilnuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Hazelnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hazelnuts vs Brazilnuts:

• 1 kilogram of Hazelnuts has 1.9 times more Iron and 5 times more Manganese than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.4 times more Calcium, 2.3 times more Magnesium, 2.5 times more Phosphorus, 798.8 times more Selenium and 1.7 times more Zinc than Hazelnuts.
• Both Hazelnuts and Brazilnuts contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hazelnuts has 2.4 times more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3.6 times more Saturated Fat and 3.1 times more Omega 6 than Hazelnuts.
• Both Hazelnuts and Brazilnuts offer comparable quantities of Energy, Fat and Protein per one kilogram.