Comparing Nutrients in 100 grams 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	22.3% 646kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.4g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	198% 33.7g	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	9.27% 12g	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	12.4% 4.7g	38g per day for Men 19-50 years
Protein	27% 15g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	43% 0.56mg	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	16.5% 66μg	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	3.56% 3.2mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	12.3% 123mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	50% 0.45mg	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	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	285% 6.56mg	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	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	22.2% 755mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Dried Butternuts per 100 g

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

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

• 100 grams 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 100 grams.
• Both Dry Roasted Hazelnuts Or Filberts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Roasted Hazelnuts have 2.3 times more Calcium, 3.9 times more Copper and 1.8 times more Potassium than Dried Butternuts.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Hazelnuts have 3.5 times more Saturated Fat, 1.5 times more Carbohydrate and 2 times more Fiber than Dried Butternuts.
• While 100 g 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 100 grams.