Comparing Nutrients in 7 ounces Hazelnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Hazelnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	43% 1246kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	27.7% 8.86g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	18.4% 24g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 8.33g	NA	g per day for Men 19-50 years
Fiber	50.7% 19.2g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	53% 29.7g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.82mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	85.5% 1.1mg	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	56% 224μg	32.7% 131μg	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	14% 12.5mg	7.06% 6.35mg	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	199% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	99% 0.89mg	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	117% 9.33mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	566% 13mg	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	82.2% 575mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	44% 4.86mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Dried Butternuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Hazelnuts vs Dried Butternuts:

• 7 ounces of Hazelnuts have 1.7 times more Vitamin B1, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and 2 times more Vitamin C than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.3 times more Vitamin B2 than Hazelnuts.
• Both Hazelnuts and Dried Butternuts provide similar amounts of Vitamin B6 per seven ounces.
• Both Hazelnuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hazelnuts vs Dried Butternuts:

• 7 ounces of Hazelnuts have 2.2 times more Calcium, 3.8 times more Copper and 1.6 times more Potassium than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.5 times more Magnesium, 1.5 times more Phosphorus, 7.2 times more Selenium and 1.3 times more Zinc than Hazelnuts.
• Both Hazelnuts and Dried Butternuts contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hazelnuts have 3.4 times more Saturated Fat, 1.4 times more Carbohydrate and 2.1 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 100.2 times more Omega 3, 4.3 times more Omega 6 and 1.7 times more Protein than Hazelnuts.
• Both Hazelnuts and Dried Butternuts offer comparable quantities of Energy and Fat per seven ounces.