Comparing Nutrients in 7 ounces Brazilnuts VS Roasted Hazelnuts

Macros Ratio

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

Macro Nutrients

	Brazilnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	45% 1308kcal	44.2% 1282kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	128% 124g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	28% 8.95g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	27% 35g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	13.4% 9.7g	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% 0g	0.19% 0.14g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 4.62g	% 9.43g	g per day for Men 19-50 years
Fiber	39% 15g	49% 18.7g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	95% 1.23mg	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	11% 43.7μg	43.7% 175μg	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	1.54% 1.4mg	8.38% 7.54mg	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	74.7% 11.2mg	202% 30.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	386% 3.47mg	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	60.3% 4.82mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	479% 11mg	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	206% 1439mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	44% 1498mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.14% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Roasted Hazelnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Brazilnuts versus 7 oz of Roasted Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brazilnuts vs Roasted Hazelnuts:

• 7 ounces of Brazilnuts have 1.8 times more Vitamin B1 than Roasted Hazelnuts.
• While 7 oz of Dry Roasted Hazelnuts Or Filberts contain 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 Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Roasted Hazelnuts:

• 7 ounces of Brazilnuts have 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 Roasted Hazelnuts.
• While 7 oz of Dry Roasted Hazelnuts Or Filberts contain 1.8 times more Iron and 4.5 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Roasted Hazelnuts contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 3.6 times more Saturated Fat and 2.9 times more Omega 6 than Roasted Hazelnuts.
• While 7 oz of Dry Roasted Hazelnuts Or Filberts contain 1.7 times more Omega 3, 1.5 times more Carbohydrate, 2.1 times more Sugars and 1.3 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Roasted Hazelnuts offer comparable quantities of Energy, Fat and Protein per seven ounces.