Comparing Nutrients in 500 calories Blanched Hazelnuts VS Macadamia Nuts

Weight per 500 calories

• Blanched Hazelnuts: 79.5g
• Macadamia Nuts: 69.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Blanched Hazelnuts or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.6g	54.4% 52.8g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	26.2% 8.4g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	8.97% 0.14g	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.37g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	7.4% 9.62g	130g per day for Men 19-50 years
Sugars	3.83% 2.77g	4.4% 3.2g	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	0.077% 0.056g	0.067% 0.049g	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	% 0.056g	% 0.049g	g per day for Men 19-50 years
Sucrose	% 2.66g	% 3.1g	g per day for Men 19-50 years
Fiber	23% 8.74g	15.8% 6g	38g per day for Men 19-50 years
Protein	19.4% 11g	9.84% 5.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.73% 0.087mg	8.68% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	10.8% 1.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.47mg	14.7% 0.19mg	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	15.5% 62μg	1.9% 7.66μg	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	1.77% 1.6mg	0.93% 0.84mg	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	93% 14mg	2.5% 0.38mg	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	12% 118mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	58.5% 0.53mg	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	32.8% 2.62mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	437% 10mg	125% 2.88mg	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	35.2% 246mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	7.54% 256mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	4.56% 2.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.23% 3.5mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	8.23% 0.91mg	11mg per day for Men 19-50 years
Water	0.12% 4.6g	0.026% 0.95g	3700g per day for Men 19-50 years

Blanched Hazelnuts VS Macadamia Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Hazelnuts or Macadamia Nuts?

Lets compare vitamin content per 500 calories of Blanched Hazelnuts vs Macadamia Nuts:

• 500 calories of Blanched Hazelnuts have 1.2 times more Vitamin B5, 2.4 times more Vitamin B6, 8.1 times more Vitamin B9 and 37 times more Vitamin E than Macadamia Nuts.
• While 500 kcal of Raw Macadamia Nuts contain 2.2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Blanched Hazelnuts Or Filberts.
• 500 calories of Blanched Hazelnuts have insufficient amounts of Vitamin B3
• 500 calories of Macadamia Nuts have insufficient amounts of Vitamin B9 and Vitamin E
• Both Blanched Hazelnuts Or Filberts as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blanched Hazelnuts vs Macadamia Nuts:

• 500 calories of Blanched Hazelnuts have 2 times more Calcium, 2.4 times more Copper, 1.4 times more Magnesium, 3.5 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Macadamia Nuts.
• Both Blanched Hazelnuts and Macadamia Nuts contain similar levels of Iron per 500 calories.
• 500 calories of Macadamia Nuts lack sufficient amounts of Calcium, Potassium and Zinc
• Both Blanched Hazelnuts Or Filberts as well as Raw Macadamia Nuts lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Hazelnuts have 4.8 times more Omega 6, 1.4 times more Carbohydrate, 1.5 times more Fiber and 2 times more Protein than Macadamia Nuts.
• While 500 kcal of Raw Macadamia Nuts contain 2.3 times more Saturated Fat than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Macadamia Nuts offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Macadamia Nuts provide inadequate amounts of Omega 6, Carbohydrate and Protein
• Both Blanched Hazelnuts Or Filberts as well as Raw Macadamia Nuts provide inadequate amounts of Omega 3 in 500 calories.