Comparing Nutrients in 7 ounces Blanched Hazelnuts VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Blanched Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Energy	43% 1248kcal	45% 1304kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	29% 9.27g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	241% 41g	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	28% 36.2g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	48.5% 27g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	29.3% 0.38mg	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	20% 79.4μg	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	4.4% 3.97mg	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	Hickorynuts	Recommended Dietary Allowance
Calcium	29.6% 296mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	163% 1.46mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	1091% 25mg	398% 9.15mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	29.2% 16μg	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	77.8% 8.55mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.14% 5.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Hickorynuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Blanched Hazelnuts vs Hickorynuts:

• 7 ounces of Blanched Hazelnuts have 1.7 times more Vitamin B3, 3 times more Vitamin B6 and 2 times more Vitamin B9 than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 1.8 times more Vitamin B1 and 2.1 times more Vitamin B5 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hickorynuts provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• Both Blanched Hazelnuts Or Filberts as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Hazelnuts vs Hickorynuts:

• 7 ounces of Blanched Hazelnuts have 2.4 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 2.7 times more Manganese and 1.5 times more Potassium than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 2 times more Selenium and 2 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hickorynuts contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Hazelnuts have 1.7 times more Fiber than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 1.5 times more Saturated Fat, 18.1 times more Omega 3 and 3.8 times more Omega 6 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hickorynuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.