Comparing Nutrients in 1 pound Roasted Hazelnuts VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Roasted Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Energy	101% 2930kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	292% 283g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	229% 73g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	650% 111g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	% 21.5g	% 10.6g	g per day for Men 19-50 years
Fiber	112% 42.6g	89.5% 34g	38g per day for Men 19-50 years
Protein	122% 68g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.7% 4.2mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	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	100% 399μg	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	19% 17.2mg	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	462% 69.3mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	55.8% 558mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	882% 7.94mg	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	248% 20mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	1095% 25mg	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	201% 1406mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	101% 3425mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	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	103% 11.3mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted 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 Roasted Hazelnuts vs Brazilnuts:

• 1 pound of Roasted Hazelnuts has 3.5 times more Vitamin B2, 6.9 times more Vitamin B3, 5 times more Vitamin B5, 6.1 times more Vitamin B6, 4 times more Vitamin B9, 5.4 times more Vitamin C and 2.7 times more Vitamin E than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.8 times more Vitamin B1 than Dry Roasted Hazelnuts Or Filberts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dry Roasted Hazelnuts Or Filberts 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 Roasted Hazelnuts vs Brazilnuts:

• 1 pound of Roasted Hazelnuts has 1.8 times more Iron and 4.5 times more Manganese than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.3 times more Calcium, 2.2 times more Magnesium, 2.3 times more Phosphorus, 467.6 times more Selenium and 1.6 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Brazilnuts contain similar levels of Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Hazelnuts has 1.7 times more Omega 3, 1.5 times more Carbohydrate, 2.1 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 2.9 times more Omega 6 than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Brazilnuts offer comparable quantities of Energy, Fat and Protein per one pound.