Comparing Nutrients in 7 ounces Blanched Hazelnuts VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Blanched Hazelnuts	Macadamia Nuts	Recommended Dietary Allowance
Energy	43% 1248kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	155% 150g	97g per day for Men 19-50 years
Saturated Fat	29% 9.27g	74.8% 24g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	15% 2.57g	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	21% 27.4g	130g per day for Men 19-50 years
Sugars	9.55% 6.93g	12.5% 9.07g	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	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	% 0.14g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 6.65g	% 8.8g	g per day for Men 19-50 years
Fiber	57.4% 22g	45% 17g	38g per day for Men 19-50 years
Protein	48.5% 27g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	42% 0.55mg	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	5.46% 22μg	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	2.65% 2.4mg	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	7.14% 1.07mg	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	Macadamia Nuts	Recommended Dietary Allowance
Calcium	29.6% 296mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	167% 1.5mg	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	92% 7.32mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	1091% 25mg	356% 8.2mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Macadamia Nuts per 7 oz

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

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

• 7 ounces of Blanched Hazelnuts have 2.1 times more Vitamin B6, 7.1 times more Vitamin B9, 1.7 times more Vitamin C and 32.4 times more Vitamin E than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.6 times more Vitamin B3 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Macadamia Nuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Blanched Hazelnuts Or Filberts as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Hazelnuts vs Macadamia Nuts:

• 7 ounces of Blanched Hazelnuts have 1.8 times more Calcium, 2.1 times more Copper, 1.2 times more Magnesium, 3.1 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Macadamia Nuts.
• Both Blanched Hazelnuts and Macadamia Nuts contain similar levels of Iron and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Hazelnuts have 4.2 times more Omega 6, 1.2 times more Carbohydrate, 1.3 times more Fiber and 1.7 times more Protein than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 2.6 times more Saturated Fat, 3.6 times more Omega 3 and 1.3 times more Sugars than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Macadamia Nuts offer comparable quantities of Energy and Fat per seven ounces.