Comparing Nutrients in 7 ounces Blanched Hazelnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Blanched Hazelnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	43% 1248kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	29% 9.27g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.7g	18.4% 24g	130g per day for Men 19-50 years
Sugars	9.55% 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	0.19% 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	% 6.65g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	48.5% 27g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	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	38.7% 155μg	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	4.4% 3.97mg	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	232% 34.7mg	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

	Blanched Hazelnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	29.6% 296mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	82% 6.55mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	1091% 25mg	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	88% 615mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	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	39.7% 4.37mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Dried Butternuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched 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 Blanched Hazelnuts vs Dried Butternuts:

• 7 ounces of Blanched Hazelnuts have 1.2 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.3 times more Vitamin B2 and 1.6 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Dried Butternuts provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• Both Blanched Hazelnuts Or Filberts 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 Blanched Hazelnuts vs Dried Butternuts:

• 7 ounces of Blanched Hazelnuts have 2.8 times more Calcium, 3.6 times more Copper, 1.9 times more Manganese and 1.6 times more Potassium than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.5 times more Magnesium, 1.4 times more Phosphorus, 4.2 times more Selenium and 1.4 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Dried Butternuts contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Hazelnuts have 3.6 times more Saturated Fat, 1.4 times more Carbohydrate and 2.3 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 150.3 times more Omega 3, 6.1 times more Omega 6 and 1.8 times more Protein than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Dried Butternuts offer comparable quantities of Energy and Fat per seven ounces.