Comparing Nutrients in 100 grams Blanched Hazelnuts VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Blanched Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Energy	21.7% 629kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	66.4% 64.4g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	22% 7.04g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	65.4% 1.05g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	14% 18.3g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 3.35g	NA	g per day for Men 19-50 years
Fiber	29% 11g	17% 6.4g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	14.8% 0.19mg	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	19.5% 78μg	10% 40μg	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	2.22% 2mg	2.22% 2mg	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	117% 17.5mg	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

	Blanched Hazelnuts	Hickorynuts	Recommended Dietary Allowance
Calcium	15% 149mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	82% 0.74mg	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	41.3% 3.3mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	550% 12.7mg	200% 4.6mg	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	44.3% 310mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	19.4% 658mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.072% 2.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Hickorynuts per 100 g

Compare the macro and micronutrient content in 100 g of Blanched Hazelnuts versus 100 g of Hickorynuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Blanched Hazelnuts vs Hickorynuts:

• 100 grams of Blanched Hazelnuts have 1.7 times more Vitamin B3, 3 times more Vitamin B6 and 2 times more Vitamin B9 than Hickorynuts.
• While 100 g of Dried Hickorynuts contain 1.8 times more Vitamin B1 and 2.1 times more Vitamin B5 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hickorynuts provide similar amounts of Vitamin B2 and Vitamin C per 100 grams.
• Both Blanched Hazelnuts Or Filberts as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Blanched Hazelnuts vs Hickorynuts:

• 100 grams of Blanched Hazelnuts have 2.4 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 2.7 times more Manganese and 1.5 times more Potassium than Hickorynuts.
• While 100 g of Dried Hickorynuts contain 2 times more Selenium and 2 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hickorynuts contain similar levels of Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blanched Hazelnuts have 1.7 times more Fiber than Hickorynuts.
• While 100 g of Dried Hickorynuts contain 1.5 times more Saturated Fat, 18.1 times more Omega 3 and 3.8 times more Omega 6 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hickorynuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 100 grams.