Comparing Nutrients in 1 pound Blanched Hazelnuts VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Blanched Hazelnuts	Macadamia Nuts	Recommended Dietary Allowance
Energy	98% 2853kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	354% 344g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	171% 54.7g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	34.6% 5.88g	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	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	22% 16g	28.6% 20.7g	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	0.44% 0.32g	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	% 0.32g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 15g	% 20g	g per day for Men 19-50 years
Fiber	131% 50g	103% 39g	38g per day for Men 19-50 years
Protein	111% 62g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.15mg	452% 5.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	68.8% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.65mg	96% 1.25mg	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	12.5% 50μg	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	6.05% 5.44mg	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	16.3% 2.45mg	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	Macadamia Nuts	Recommended Dietary Allowance
Calcium	67.6% 676mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	381% 3.43mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	2495% 57.4mg	815% 18.7mg	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	122% 853mg	700mg per day for Men 19-50 years
Potassium	87.8% 2985mg	49% 1669mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.17% 6.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Macadamia Nuts per 1 lb

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

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

• 1 pound of Blanched Hazelnuts has 2.1 times more Vitamin B6, 7.1 times more Vitamin B9, 1.7 times more Vitamin C and 32.4 times more Vitamin E than Macadamia Nuts.
• While 1 lb of Raw Macadamia Nuts contains 2.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.6 times more Vitamin B3 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Macadamia Nuts provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Blanched Hazelnuts Or Filberts as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Hazelnuts vs Macadamia Nuts:

• 1 pound of Blanched Hazelnuts has 1.8 times more Calcium, 2.1 times more Copper, 1.2 times more Magnesium, 3.1 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Macadamia Nuts.
• Both Blanched Hazelnuts and Macadamia Nuts contain similar levels of Iron and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Hazelnuts has 4.2 times more Omega 6, 1.2 times more Carbohydrate, 1.3 times more Fiber and 1.7 times more Protein than Macadamia Nuts.
• While 1 lb of Raw Macadamia Nuts contains 2.6 times more Saturated Fat, 3.6 times more Omega 3 and 1.3 times more Sugars than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Macadamia Nuts offer comparable quantities of Energy and Fat per one pound.