Comparing Nutrients in 7 ounces Roasted Hazelnuts VS Acorns

Macros Ratio

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

Macro Nutrients

	Roasted Hazelnuts	Acorns	Recommended Dietary Allowance
Energy	44.2% 1282kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	128% 124g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	28% 8.95g	19.2% 6.16g	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	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	62.2% 81g	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	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Acorns	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	80.6% 1.05mg	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	43% 173μg	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	Acorns	Recommended Dietary Allowance
Calcium	24.4% 244mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	386% 3.47mg	137% 1.23mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	479% 11mg	115% 2.65mg	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	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	44% 1498mg	31.5% 1070mg	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	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.14% 5g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Acorns per 7 oz

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

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

• 7 ounces of Roasted Hazelnuts have 3 times more Vitamin B1, 1.3 times more Vitamin B5 and more Vitamin C than Acorns.
• Both Roasted Hazelnuts and Acorns provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Acorns have insufficient amounts of Vitamin C
• Both Dry Roasted Hazelnuts Or Filberts as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Roasted Hazelnuts vs Acorns:

• 7 ounces of Roasted Hazelnuts have 3 times more Calcium, 2.8 times more Copper, 5.5 times more Iron, 2.8 times more Magnesium, 4.2 times more Manganese, 3.9 times more Phosphorus, 1.4 times more Potassium and 4.9 times more Zinc than Acorns.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Hazelnuts have 1.7 times more Energy, 2.6 times more Fat, 1.5 times more Saturated Fat, 1.8 times more Omega 6 and 2.4 times more Protein than Acorns.
• While 7 oz of Raw Acorns contain 2.3 times more Carbohydrate than Dry Roasted Hazelnuts Or Filberts.