Comparing Nutrients in 7 ounces Roasted Hazelnuts VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Roasted Hazelnuts	Dried Acorns	Recommended Dietary Allowance
Energy	44.2% 1282kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	128% 124g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	28% 8.95g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	82% 106g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	% 9.43g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	NA	38g per day for Men 19-50 years
Protein	53.3% 30g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	106% 1.38mg	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	43.7% 175μg	57% 228μg	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	8.38% 7.54mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	202% 30.3mg	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

	Roasted Hazelnuts	Dried Acorns	Recommended Dietary Allowance
Calcium	24.4% 244mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	386% 3.47mg	180% 1.62mg	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	109% 8.7mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	479% 11mg	118% 2.7mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	44% 1498mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Dried Acorns per 7 oz

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

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

• 7 ounces of Roasted Hazelnuts have 2.3 times more Vitamin B1 and more Vitamin C than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Dried Acorns provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Dry Roasted Hazelnuts Or Filberts as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Roasted Hazelnuts vs Dried Acorns:

• 7 ounces of Roasted Hazelnuts have 2.3 times more Calcium, 2.1 times more Copper, 4.2 times more Iron, 2.1 times more Magnesium, 4.1 times more Manganese, 3 times more Phosphorus and 3.7 times more Zinc than Dried Acorns.
• Both Roasted Hazelnuts and Dried Acorns contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Hazelnuts have 1.3 times more Energy, 2 times more Fat, 1.4 times more Omega 6 and 1.9 times more Protein than Dried Acorns.
• While 7 oz of Dried Acorns contain 3 times more Carbohydrate than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Dried Acorns offer comparable quantities of Saturated Fat per seven ounces.