Comparing Nutrients in 1 kilogram Blanched Hazelnuts VS Brazilnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Blanched Hazelnuts VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched 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 Blanched Hazelnuts vs Brazilnuts:

• 1 kilogram of Blanched Hazelnuts has 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 Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.3 times more Vitamin B1 than Blanched Hazelnuts Or Filberts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Blanched Hazelnuts Or Filberts 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 Blanched Hazelnuts vs Brazilnuts:

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

Comparison of macro-nutrients per 1 kilogram:

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