Comparing Nutrients in 7 ounces Roasted Hazelnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Hazelnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	44.2% 1282kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	128% 124g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	28% 8.95g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	51% 66.5g	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	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	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 Beechnuts	Recommended Dietary Allowance
Calcium	24.4% 244mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	386% 3.47mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	479% 11mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	44% 1498mg	59.4% 2018mg	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	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Roasted Hazelnuts have 2.3 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3 times more Vitamin B2, 1.3 times more Vitamin B9 and 4.1 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Dried Beechnuts provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Dry Roasted Hazelnuts Or Filberts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Roasted Hazelnuts have 123 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, more Magnesium, 4.1 times more Manganese, more Phosphorus and 6.9 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Potassium and more Sodium than Dry Roasted Hazelnuts Or Filberts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Hazelnuts have 1.2 times more Fat and 2.4 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Saturated Fat, 28.3 times more Omega 3, 2.2 times more Omega 6 and 1.9 times more Carbohydrate than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Dried Beechnuts offer comparable quantities of Energy per seven ounces.