Comparing Nutrients in 1 pound Dried Beechnuts VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Dried Beechnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	90% 2613kcal	98% 2853kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	66% 21g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	147% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	59.3% 77g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	NA	131% 50g	38g per day for Men 19-50 years
Protein	50.2% 28g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	180% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	204% 2.65mg	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	128% 513μg	88.5% 354μg	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	78% 70.3mg	10% 9.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	529% 79.4mg	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

	Dried Beechnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	67.6% 676mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	806% 7.26mg	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	139% 11mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	2495% 57.4mg	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	0% 0mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	87.8% 2985mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.71% 26.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Blanched Hazelnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Blanched Hazelnuts:

• 1 pound of Dried Beechnuts has 3.4 times more Vitamin B2, 1.4 times more Vitamin B9 and 7.8 times more Vitamin C than Blanched Hazelnuts.
• While 1 lb of Blanched Hazelnuts Or Filberts contains 1.6 times more Vitamin B1 and 1.8 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Blanched Hazelnuts provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• Both Dried Beechnuts as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Blanched Hazelnuts:

• 1 pound of Dried Beechnuts has 1.5 times more Potassium and more Sodium than Blanched Hazelnuts.
• While 1 lb of Blanched Hazelnuts Or Filberts contains 149 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, more Magnesium, 9.4 times more Manganese, more Phosphorus and 6.1 times more Zinc than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.2 times more Saturated Fat, 29.3 times more Omega 3, 3.3 times more Omega 6 and 2 times more Carbohydrate than Blanched Hazelnuts.
• While 1 lb of Blanched Hazelnuts Or Filberts contains 2.2 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Blanched Hazelnuts offer comparable quantities of Energy and Fat per one pound.