Comparing Nutrients in 100 grams Roasted Hazelnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Roasted Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Energy	22.3% 646kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.4g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	143% 24.4g	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	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	6.74% 4.9g	3.2% 2.33g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 2.33g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	27% 15g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Brazilnuts	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	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	7.77% 0.1mg	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	22% 88μg	5.5% 22μg	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	0.78% 0.7mg	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	102% 15.3mg	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	12.3% 123mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	194% 1.74mg	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	54.8% 4.38mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	53% 1.22mg	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	104% 725mg	700mg per day for Men 19-50 years
Potassium	22.2% 755mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Brazilnuts per 100 g

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

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

• 100 grams of Roasted Hazelnuts have 3.5 times more Vitamin B2, 6.9 times more Vitamin B3, 5 times more Vitamin B5, 6.1 times more Vitamin B6, 4 times more Vitamin B9, 5.4 times more Vitamin C and 2.7 times more Vitamin E than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.8 times more Vitamin B1 than Dry Roasted Hazelnuts Or Filberts.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dry Roasted Hazelnuts Or Filberts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Hazelnuts vs Brazilnuts:

• 100 grams of Roasted Hazelnuts have 1.8 times more Iron and 4.5 times more Manganese than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.3 times more Calcium, 2.2 times more Magnesium, 2.3 times more Phosphorus, 467.6 times more Selenium and 1.6 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Brazilnuts contain similar levels of Copper and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Hazelnuts have 1.7 times more Omega 3, 1.5 times more Carbohydrate, 2.1 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 3.6 times more Saturated Fat and 2.9 times more Omega 6 than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Brazilnuts offer comparable quantities of Energy, Fat and Protein per 100 grams.