Comparing Nutrients in 1 pound Hazelnuts VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Energy	98% 2849kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	229% 73g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.7g	41% 53.3g	130g per day for Men 19-50 years
Sugars	27% 19.7g	14.6% 10.6g	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	0.44% 0.32g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 10.6g	g per day for Men 19-50 years
Fiber	116% 44g	89.5% 34g	38g per day for Men 19-50 years
Protein	121% 68g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	35.2% 0.46mg	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	25% 100μg	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	31.8% 28.6mg	3.53% 3.18mg	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	454% 68mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	51.7% 517mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	878% 7.9mg	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	266% 21.3mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	241% 5.55mg	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	188% 1315mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Brazilnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Hazelnuts vs Brazilnuts:

• 1 pound of Hazelnuts has 3.2 times more Vitamin B2, 6.1 times more Vitamin B3, 5 times more Vitamin B5, 5.6 times more Vitamin B6, 5.1 times more Vitamin B9, 9 times more Vitamin C, 2.7 times more Vitamin E and more Vitamin K than Brazilnuts.
• Both Hazelnuts and Brazilnuts provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Hazelnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hazelnuts vs Brazilnuts:

• 1 pound of Hazelnuts has 1.9 times more Iron and 5 times more Manganese than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.4 times more Calcium, 2.3 times more Magnesium, 2.5 times more Phosphorus, 798.8 times more Selenium and 1.7 times more Zinc than Hazelnuts.
• Both Hazelnuts and Brazilnuts contain similar levels of Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hazelnuts has 2.4 times more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3.6 times more Saturated Fat and 3.1 times more Omega 6 than Hazelnuts.
• Both Hazelnuts and Brazilnuts offer comparable quantities of Energy, Fat and Protein per one pound.