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Nutrients in 300 calories of Hazelnuts

Nuts, hazelnuts or filberts (Corylus spp.).

Weight per 300 Calories

Hazelnuts
47.8g

Hazelnuts has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
9%
81%
10%
300 kcal ▼

Macro Nutrients

Hazelnuts
Energy300 kcal
10.3%
Hazelnuts have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat29 g
30%
Hazelnuts have 29.020700636943 g of Fat per 300 calories, which is 30% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.13 g
6.66%
Hazelnuts have 2.1324840764331 g of Saturated Fat per 300 calories, which is 6.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.042 g
2.6%
Hazelnuts have 0.04156050955414 g of Omega 3 per 300 calories, which is 2.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.74 g
22%
Hazelnuts have 3.7418789808917 g of Omega 6 per 300 calories, which is 22% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Hazelnuts have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate7.98 g
6.14%
Hazelnuts have 7.9777070063694 g of Carbohydrate per 300 calories, which is 6.14% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.07 g
2.86%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Hazelnuts have 2.0732484076433 g of Sugars per 300 calories, which is 2.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.033 g
0.046%
≤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]
Hazelnuts have 0.03343949044586 g of Fructose per 300 calories, which is 0.046% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.033 g
%
Hazelnuts have 0.03343949044586 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose2 g
%
Hazelnuts have 2.0063694267516 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber4.63 g
12%
Hazelnuts have 4.6337579617834 g of Fiber per 300 calories, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.14 g
12.8%
Hazelnuts have 7.1417197452229 g of Protein per 300 calories, which is 12.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hazelnuts
Vitamin A0.48 μg
0.053%
RAE, retinol activity equivalents
Hazelnuts have 0.47770700636943 μg of Vitamin A per 300 calories, which is 0.053% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg
25.6%
Thiamine
Hazelnuts have 0.30716560509554 mg of Vitamin B1 per 300 calories, which is 25.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.054 mg
4.15%
Riboflavin
Hazelnuts have 0.053980891719745 mg of Vitamin B2 per 300 calories, which is 4.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.86 mg
5.37%
Niacin, nicotinic acid, niacinamide
Hazelnuts have 0.85987261146497 mg of Vitamin B3 per 300 calories, which is 5.37% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.44 mg
8.77%
Pantothenic acid
Hazelnuts have 0.43853503184713 mg of Vitamin B5 per 300 calories, which is 8.77% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg
20.7%
Pyridoxine
Hazelnuts have 0.26894904458599 mg of Vitamin B6 per 300 calories, which is 20.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B954 μg
13.5%
Folates and Folic Acid
Hazelnuts have 53.980891719745 μg of Vitamin B9 per 300 calories, which is 13.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Hazelnuts have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3 mg
3.34%
Ascorbic acid
Hazelnuts have 3.0095541401274 mg of Vitamin C per 300 calories, which is 3.34% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Hazelnuts have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E7.18 mg
48%
Tocopherols and Tocotrienols
Hazelnuts have 7.1799363057325 mg of Vitamin E per 300 calories, which is 48% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K6.8 μg
5.65%
Phytomenadione or phylloquinone
Hazelnuts have 6.7834394904459 μg of Vitamin K per 300 calories, which is 5.65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hazelnuts
Calcium54.5 mg
5.45%
Hazelnuts have 54.458598726115 mg of Calcium per 300 calories, which is 5.45% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.82 mg
92%
Hazelnuts have 0.82404458598726 mg of Copper per 300 calories, which is 92% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.25 mg
28%
Hazelnuts have 2.2452229299363 mg of Iron per 300 calories, which is 28% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium78 mg
18.5%
Hazelnuts have 77.866242038217 mg of Magnesium per 300 calories, which is 18.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.95 mg
128%
Hazelnuts have 2.9498407643312 mg of Manganese per 300 calories, which is 128% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus139 mg
19.8%
Hazelnuts have 138.53503184713 mg of Phosphorus per 300 calories, which is 19.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium325 mg
9.55%
Hazelnuts have 324.84076433121 mg of Potassium per 300 calories, which is 9.55% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.15 μg
2.1%
Hazelnuts have 1.1464968152866 μg of Selenium per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium0 mg
0%
Hazelnuts have 0 mg of Sodium per 300 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.17 mg
10.6%
Hazelnuts have 1.1703821656051 mg of Zinc per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2.54 g
0.069%
Hazelnuts have 2.5366242038217 g of Water per 300 calories, which is 0.069% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Hazelnuts:
Minerals in 300 calories of Hazelnuts:
Macronutrients in 300 calories of Hazelnuts:



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