Comparing Nutrients in 1 kilogram Blanched Hazelnuts VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Blanched Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Energy	217% 6290kcal	227% 6570kcal	2900kcal per day for Men 19-50 years
Fat	630% 612g	664% 644g	97g per day for Men 19-50 years
Saturated Fat	146% 46.7g	220% 70.4g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	654% 10.5g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	1213% 206g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	140% 183g	130g per day for Men 19-50 years
Sugars	48% 35g	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	% 33.5g	NA	g per day for Men 19-50 years
Fiber	289% 110g	168% 64g	38g per day for Men 19-50 years
Protein	245% 137g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	396% 4.75mg	723% 8.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.15mg	350% 17.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	450% 5.85mg	148% 1.92mg	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	100% 400μg	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	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	1167% 175mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Calcium	149% 1490mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	820% 7.38mg	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	265% 21mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	412% 1730mg	420mg per day for Men 19-50 years
Manganese	5500% 127mg	2004% 46mg	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	480% 3360mg	700mg per day for Men 19-50 years
Potassium	194% 6580mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	392% 43mg	11mg per day for Men 19-50 years
Water	1.56% 58g	0.72% 26.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Hickorynuts per 1 kg

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

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

• 1 kilogram of Blanched Hazelnuts has 1.7 times more Vitamin B3, 3 times more Vitamin B6 and 2 times more Vitamin B9 than Hickorynuts.
• While 1 kg of Dried Hickorynuts contains 1.8 times more Vitamin B1 and 2.1 times more Vitamin B5 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hickorynuts provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• Both Blanched Hazelnuts Or Filberts as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Hazelnuts vs Hickorynuts:

• 1 kilogram of Blanched Hazelnuts has 2.4 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 2.7 times more Manganese and 1.5 times more Potassium than Hickorynuts.
• While 1 kg of Dried Hickorynuts contains 2 times more Selenium and 2 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hickorynuts contain similar levels of Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Hazelnuts has 1.7 times more Fiber than Hickorynuts.
• While 1 kg of Dried Hickorynuts contains 1.5 times more Saturated Fat, 18.1 times more Omega 3 and 3.8 times more Omega 6 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hickorynuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.