Comparing Nutrients in 1 pound Roasted Hazelnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Hazelnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	101% 2930kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	292% 283g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	81% 26g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	117% 152g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	% 21.5g	NA	g per day for Men 19-50 years
Fiber	112% 42.6g	NA	38g per day for Men 19-50 years
Protein	122% 68g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.53mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.7% 4.2mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	239% 3.1mg	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	100% 399μg	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	19% 17.2mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	462% 69.3mg	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

	Roasted Hazelnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	55.8% 558mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	882% 7.94mg	338% 3.04mg	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	248% 20mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1095% 25mg	264% 6.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	101% 3425mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Dried Beechnuts per 1 lb

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

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

• 1 pound of Roasted Hazelnuts has 2.3 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 3 times more Vitamin B2, 1.3 times more Vitamin B9 and 4.1 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Dried Beechnuts provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one pound.
• Both Dry Roasted Hazelnuts Or Filberts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Roasted Hazelnuts has 123 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, more Magnesium, 4.1 times more Manganese, more Phosphorus and 6.9 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.3 times more Potassium and more Sodium than Dry Roasted Hazelnuts Or Filberts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Hazelnuts has 1.2 times more Fat and 2.4 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.3 times more Saturated Fat, 28.3 times more Omega 3, 2.2 times more Omega 6 and 1.9 times more Carbohydrate than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Dried Beechnuts offer comparable quantities of Energy per one pound.