Comparing Nutrients in 5 ounces Hazelnuts VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Energy	30.7% 890kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	88.8% 86g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.33g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	13% 16.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	4.56% 3.3g	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	0.14% 0.099g	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	% 0.099g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.95g	% 3.3g	g per day for Men 19-50 years
Fiber	36% 13.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	38% 21g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	11% 0.14mg	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	40% 160μg	7.8% 31μg	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	9.92% 8.93mg	1.1% 0.99mg	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	142% 21.3mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	16% 162mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	275% 2.47mg	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	83.3% 6.66mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	381% 8.75mg	75.4% 1.73mg	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	58.7% 411mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	28.3% 964mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Hazelnuts versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Hazelnuts vs Brazilnuts:

• 5 ounces of Hazelnuts have 3.2 times more Vitamin B2, 6.1 times more Vitamin B3, 5 times more Vitamin B5, 5.6 times more Vitamin B6, 5.1 times more Vitamin B9, 9 times more Vitamin C, 2.7 times more Vitamin E and more Vitamin K than Brazilnuts.
• Both Hazelnuts and Brazilnuts provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Hazelnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hazelnuts vs Brazilnuts:

• 5 ounces of Hazelnuts have 1.9 times more Iron and 5 times more Manganese than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.4 times more Calcium, 2.3 times more Magnesium, 2.5 times more Phosphorus, 798.8 times more Selenium and 1.7 times more Zinc than Hazelnuts.
• Both Hazelnuts and Brazilnuts contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hazelnuts have 2.4 times more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 3.6 times more Saturated Fat and 3.1 times more Omega 6 than Hazelnuts.
• Both Hazelnuts and Brazilnuts offer comparable quantities of Energy, Fat and Protein per five ounces.