Comparing Nutrients in 1 kilogram Hazelnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Hazelnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	217% 6280kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	626% 608g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	140% 44.6g	41% 13g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	461% 78.3g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 167g	93% 121g	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	124% 47g	38g per day for Men 19-50 years
Protein	267% 150g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	536% 6.43mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	184% 9.2mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	114% 1140mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	1917% 17.3mg	500% 4.5mg	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	503% 40mg	8mg per day for Men 19-50 years
Magnesium	388% 1630mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	2685% 61.8mg	2852% 65.6mg	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	637% 4460mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	223% 24.5mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	1.44% 53g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Dried Butternuts per 1 kg

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

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

• 1 kilogram of Hazelnuts has 1.7 times more Vitamin B1, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and 2 times more Vitamin C than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.3 times more Vitamin B2 than Hazelnuts.
• Both Hazelnuts and Dried Butternuts provide similar amounts of Vitamin B6 per one kilogram.
• Both Hazelnuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hazelnuts vs Dried Butternuts:

• 1 kilogram of Hazelnuts has 2.2 times more Calcium, 3.8 times more Copper and 1.6 times more Potassium than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.5 times more Magnesium, 1.5 times more Phosphorus, 7.2 times more Selenium and 1.3 times more Zinc than Hazelnuts.
• Both Hazelnuts and Dried Butternuts contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hazelnuts has 3.4 times more Saturated Fat, 1.4 times more Carbohydrate and 2.1 times more Fiber than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 100.2 times more Omega 3, 4.3 times more Omega 6 and 1.7 times more Protein than Hazelnuts.
• Both Hazelnuts and Dried Butternuts offer comparable quantities of Energy and Fat per one kilogram.