Comparing Nutrients in 1 kilogram Hickorynuts VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Hickorynuts	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	227% 6570kcal	223% 6460kcal	2900kcal per day for Men 19-50 years
Fat	664% 644g	643% 624g	97g per day for Men 19-50 years
Saturated Fat	220% 70.4g	141% 45g	32g per day for Men 19-50 years
Omega 3	654% 10.5g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	494% 84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 183g	135% 176g	130g per day for Men 19-50 years
Sugars	NA	67.4% 49g	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	NA	0.97% 0.7g	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	168% 64g	247% 94g	38g per day for Men 19-50 years
Protein	227% 127g	268% 150g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	723% 8.67mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	350% 17.5mg	185% 9.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.92mg	477% 6.2mg	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	100% 400μg	220% 880μg	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	42.2% 38mg	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	NA	1019% 153mg	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

	Hickorynuts	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	61% 610mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	820% 7.38mg	1944% 17.5mg	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	265% 21mg	548% 43.8mg	8mg per day for Men 19-50 years
Magnesium	412% 1730mg	412% 1730mg	420mg per day for Men 19-50 years
Manganese	2004% 46mg	2413% 55.5mg	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	480% 3360mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	222% 7550mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	392% 43mg	227% 25mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Hickorynuts VS Roasted Hazelnuts per 1 kg

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

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

• 1 kilogram of Hickorynuts has 2.6 times more Vitamin B1 and 1.9 times more Vitamin B5 than Roasted Hazelnuts.
• While 1 kg of Dry Roasted Hazelnuts Or Filberts contains 2.3 times more Vitamin B3, 3.2 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.9 times more Vitamin C than Dried Hickorynuts.
• Both Hickorynuts and Roasted Hazelnuts provide similar amounts of Vitamin B2 per one kilogram.
• Both Dried Hickorynuts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hickorynuts vs Roasted Hazelnuts:

• 1 kilogram of Hickorynuts has 2 times more Selenium and 1.7 times more Zinc than Roasted Hazelnuts.
• While 1 kg of Dry Roasted Hazelnuts Or Filberts contains 2 times more Calcium, 2.4 times more Copper, 2.1 times more Iron and 1.7 times more Potassium than Dried Hickorynuts.
• Both Hickorynuts and Roasted Hazelnuts contain similar levels of Magnesium, Manganese and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hickorynuts has 1.6 times more Saturated Fat, 17.5 times more Omega 3 and 2.5 times more Omega 6 than Roasted Hazelnuts.
• While 1 kg of Dry Roasted Hazelnuts Or Filberts contains 1.5 times more Fiber than Dried Hickorynuts.
• Both Hickorynuts and Roasted Hazelnuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.