Comparing Nutrients in 1 pound Blanched Hazelnuts VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Blanched Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Energy	98% 2853kcal	103% 2980kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	301% 292g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	100% 32g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	297% 4.75g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	550% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.3% 77g	63.7% 82.8g	130g per day for Men 19-50 years
Sugars	22% 16g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	131% 50g	76.4% 29g	38g per day for Men 19-50 years
Protein	111% 62g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.15mg	328% 3.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	159% 7.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.65mg	67% 0.87mg	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	88.5% 354μg	45.4% 181μg	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	10% 9.07mg	10% 9.07mg	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	529% 79.4mg	NA	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

	Blanched Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Calcium	67.6% 676mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	372% 3.35mg	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	187% 15mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	187% 785mg	420mg per day for Men 19-50 years
Manganese	2495% 57.4mg	909% 21mg	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	201% 1406mg	218% 1524mg	700mg per day for Men 19-50 years
Potassium	87.8% 2985mg	58% 1978mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	67% 36.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	178% 19.5mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Hickorynuts per 1 lb

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

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

• 1 pound of Blanched Hazelnuts has 1.7 times more Vitamin B3, 3 times more Vitamin B6 and 2 times more Vitamin B9 than Hickorynuts.
• While 1 lb of Dried Hickorynuts contains 1.8 times more Vitamin B1 and 2.1 times more Vitamin B5 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hickorynuts provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• Both Blanched Hazelnuts Or Filberts as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Hazelnuts vs Hickorynuts:

• 1 pound of Blanched Hazelnuts has 2.4 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 2.7 times more Manganese and 1.5 times more Potassium than Hickorynuts.
• While 1 lb of Dried Hickorynuts contains 2 times more Selenium and 2 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hickorynuts contain similar levels of Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Hazelnuts has 1.7 times more Fiber than Hickorynuts.
• While 1 lb of Dried Hickorynuts contains 1.5 times more Saturated Fat, 18.1 times more Omega 3 and 3.8 times more Omega 6 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hickorynuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one pound.