Comparing Nutrients in 7 ounces Roasted Hazelnuts VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Roasted Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Energy	44.2% 1282kcal	45% 1304kcal	2900kcal per day for Men 19-50 years
Fat	128% 124g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	28% 8.95g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	28% 36.2g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	53.3% 30g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	29.3% 0.38mg	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	20% 79.4μg	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	4.4% 3.97mg	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	Hickorynuts	Recommended Dietary Allowance
Calcium	24.4% 244mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	386% 3.47mg	163% 1.46mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	479% 11mg	398% 9.15mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	44% 1498mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	29.2% 16μg	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	77.8% 8.55mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.14% 5.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Hickorynuts per 7 oz

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

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

• 7 ounces of Roasted Hazelnuts have 2.3 times more Vitamin B3, 3.2 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.9 times more Vitamin C than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 2.6 times more Vitamin B1 and 1.9 times more Vitamin B5 than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Hickorynuts provide similar amounts of Vitamin B2 per seven ounces.
• Both Dry Roasted Hazelnuts Or Filberts as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Hazelnuts vs Hickorynuts:

• 7 ounces of Roasted Hazelnuts have 2 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 1.2 times more Manganese and 1.7 times more Potassium than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 2 times more Selenium and 1.7 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Hickorynuts contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Hazelnuts have 1.5 times more Fiber than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 1.6 times more Saturated Fat, 17.5 times more Omega 3 and 2.5 times more Omega 6 than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Hickorynuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.