Comparing Nutrients in 1 pound Dried Butternuts VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Dried Butternuts	Hazelnuts	Recommended Dietary Allowance
Energy	96% 2776kcal	98% 2849kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	284% 276g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	63.3% 20.2g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	209% 35.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	58.3% 75.7g	130g per day for Men 19-50 years
Sugars	NA	27% 19.7g	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	% 19g	g per day for Men 19-50 years
Fiber	56% 21.3g	116% 44g	38g per day for Men 19-50 years
Protein	202% 113g	121% 68g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Hazelnuts	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	243% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	83.3% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	196% 2.55mg	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	75% 299μg	128% 513μg	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	16% 14.5mg	31.8% 28.6mg	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	454% 68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Hazelnuts	Recommended Dietary Allowance
Calcium	24% 240mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	869% 7.82mg	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	228% 18.2mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	176% 739mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	1218% 28mg	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	289% 2023mg	188% 1315mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Hazelnuts per 1 lb

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

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

• 1 pound of Dried Butternuts has 1.3 times more Vitamin B2 than Hazelnuts.
• While 1 lb of Hazelnuts contains 1.7 times more Vitamin B1, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and 2 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Hazelnuts provide similar amounts of Vitamin B6 per one pound.
• Both Dried Butternuts as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Hazelnuts:

• 1 pound of Dried Butternuts has 1.5 times more Magnesium, 1.5 times more Phosphorus, 7.2 times more Selenium and 1.3 times more Zinc than Hazelnuts.
• While 1 lb of Hazelnuts contains 2.2 times more Calcium, 3.8 times more Copper and 1.6 times more Potassium than Dried Butternuts.
• Both Dried Butternuts and Hazelnuts contain similar levels of Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 100.2 times more Omega 3, 4.3 times more Omega 6 and 1.7 times more Protein than Hazelnuts.
• While 1 lb of Hazelnuts contains 3.4 times more Saturated Fat, 1.4 times more Carbohydrate and 2.1 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Hazelnuts offer comparable quantities of Energy and Fat per one pound.