Comparing Nutrients in 5 ounces Roasted Hazelnuts VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Roasted Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Energy	31.6% 916kcal	32% 931kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	31% 9.98g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	172% 29.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	20% 26g	130g per day for Men 19-50 years
Sugars	9.56% 6.93g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	38% 21.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	102% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	8.04% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	49.6% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	21% 0.27mg	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	31% 125μg	14% 56.7μg	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	6% 5.4mg	3.15% 2.83mg	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	144% 21.7mg	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	Hickorynuts	Recommended Dietary Allowance
Calcium	17.4% 174mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	116% 1.05mg	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	77.6% 6.2mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	342% 7.87mg	284% 6.53mg	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	62.8% 439mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.54mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	0.1% 3.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Hickorynuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Hazelnuts vs Hickorynuts:

• 5 ounces of Roasted Hazelnuts have 2.3 times more Vitamin B3, 3.2 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.9 times more Vitamin C than Hickorynuts.
• While 5 oz of Dried Hickorynuts contain 2.6 times more Vitamin B1 and 1.9 times more Vitamin B5 than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Hickorynuts provide similar amounts of Vitamin B2 per five ounces.
• Both Dry Roasted Hazelnuts Or Filberts as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Hazelnuts vs Hickorynuts:

• 5 ounces of Roasted Hazelnuts have 2 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 1.2 times more Manganese and 1.7 times more Potassium than Hickorynuts.
• While 5 oz of Dried Hickorynuts contain 2 times more Selenium and 1.7 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Hickorynuts contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Hazelnuts have 1.5 times more Fiber than Hickorynuts.
• While 5 oz of Dried Hickorynuts contain 1.6 times more Saturated Fat, 17.5 times more Omega 3 and 2.5 times more Omega 6 than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Hickorynuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.