Comparing Nutrients in 7 ounces Roasted Hazelnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Roasted Hazelnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	44.2% 1282kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	128% 124g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	28% 8.95g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	18.4% 24g	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	53.3% 30g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	85.5% 1.1mg	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	32.7% 131μg	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	7.06% 6.35mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	24.4% 244mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	386% 3.47mg	99% 0.89mg	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	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	479% 11mg	566% 13mg	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	126% 885mg	700mg per day for Men 19-50 years
Potassium	44% 1498mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Dried Butternuts per 7 oz

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

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

• 7 ounces of Roasted Hazelnuts have 2 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dried Butternuts.
• Both Roasted Hazelnuts and Dried Butternuts provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin C per seven ounces.
• Both Dry Roasted Hazelnuts Or Filberts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Hazelnuts have 2.3 times more Calcium, 3.9 times more Copper and 1.8 times more Potassium than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.4 times more Magnesium, 1.4 times more Phosphorus, 4.2 times more Selenium and 1.3 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Dried Butternuts contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Hazelnuts have 3.5 times more Saturated Fat, 1.5 times more Carbohydrate and 2 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 145.3 times more Omega 3, 4 times more Omega 6 and 1.7 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Dried Butternuts offer comparable quantities of Energy and Fat per seven ounces.