Comparing Nutrients in 100 grams 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	22.3% 646kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.4g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	6.74% 4.9g	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	% 4.75g	NA	g per day for Men 19-50 years
Fiber	24.7% 9.4g	NA	38g per day for Men 19-50 years
Protein	27% 15g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	52.6% 0.68mg	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	22% 88μg	28.3% 113μg	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	4.22% 3.8mg	17.2% 15.5mg	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	102% 15.3mg	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	12.3% 123mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	74.4% 0.67mg	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	54.8% 4.38mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	58.3% 1.34mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	22.2% 755mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Dried Beechnuts per 100 g

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

Lets compare vitamin content per 100 grams of Roasted Hazelnuts vs Dried Beechnuts:

• 100 grams of Roasted Hazelnuts have 2.3 times more Vitamin B3 than Dried Beechnuts.
• While 100 g 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 100 grams.
• Both Dry Roasted Hazelnuts Or Filberts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Roasted Hazelnuts vs Dried Beechnuts:

• 100 grams 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 100 g of Dried Beechnuts contain 1.3 times more Potassium and more Sodium than Dry Roasted Hazelnuts Or Filberts.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Hazelnuts have 1.2 times more Fat and 2.4 times more Protein than Dried Beechnuts.
• While 100 g 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 100 grams.