Comparing Nutrients in 1 kilogram Roasted Hazelnuts VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Roasted Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Energy	223% 6460kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	643% 624g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	504% 161g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	494% 84g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	90% 117g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	% 47.5g	% 23.3g	g per day for Men 19-50 years
Fiber	247% 94g	197% 75g	38g per day for Men 19-50 years
Protein	268% 150g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.23mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	477% 6.2mg	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	220% 880μg	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	42.2% 38mg	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	1019% 153mg	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

	Roasted Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	123% 1230mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	1944% 17.5mg	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	548% 43.8mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	412% 1730mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	2413% 55.5mg	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	222% 7550mg	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	227% 25mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Brazilnuts per 1 kg

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

• 1 kilogram of Roasted Hazelnuts has 3.5 times more Vitamin B2, 6.9 times more Vitamin B3, 5 times more Vitamin B5, 6.1 times more Vitamin B6, 4 times more Vitamin B9, 5.4 times more Vitamin C and 2.7 times more Vitamin E than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.8 times more Vitamin B1 than Dry Roasted Hazelnuts Or Filberts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dry Roasted 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 Roasted Hazelnuts vs Brazilnuts:

• 1 kilogram of Roasted Hazelnuts has 1.8 times more Iron and 4.5 times more Manganese than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.3 times more Calcium, 2.2 times more Magnesium, 2.3 times more Phosphorus, 467.6 times more Selenium and 1.6 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Brazilnuts contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Hazelnuts has 1.7 times more Omega 3, 1.5 times more Carbohydrate, 2.1 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 2.9 times more Omega 6 than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Brazilnuts offer comparable quantities of Energy, Fat and Protein per one kilogram.