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Nutrients in 500 calories of Hazelnuts

Nuts, hazelnuts or filberts (Corylus spp.).

Weight per 500 Calories

Hazelnuts
79.6g

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

Macros Ratio

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

Macro Nutrients

Hazelnuts
Energy500 kcal
17.2%
Hazelnuts have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat48.4 g
50%
Hazelnuts have 48.367834394904 g of Fat per 500 calories, which is 50% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat3.55 g
11%
Hazelnuts have 3.5541401273885 g of Saturated Fat per 500 calories, which is 11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.069 g
4.33%
Hazelnuts have 0.069267515923567 g of Omega 3 per 500 calories, which is 4.33% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 66.24 g
36.7%
Hazelnuts have 6.2364649681529 g of Omega 6 per 500 calories, which is 36.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Hazelnuts have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13.3 g
10.2%
Hazelnuts have 13.296178343949 g of Carbohydrate per 500 calories, which is 10.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.46 g
4.77%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Hazelnuts have 3.4554140127389 g of Sugars per 500 calories, which is 4.77% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.056 g
0.077%
≤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 0.055732484076433 g of Fructose per 500 calories, which is 0.077% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.056 g
%
Hazelnuts have 0.055732484076433 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose3.34 g
%
Hazelnuts have 3.343949044586 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber7.72 g
20.3%
Hazelnuts have 7.7229299363057 g of Fiber per 500 calories, which is 20.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein12 g
21.3%
Hazelnuts have 11.902866242038 g of Protein per 500 calories, which is 21.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hazelnuts
Vitamin A0.8 μg
0.088%
RAE, retinol activity equivalents
Hazelnuts have 0.79617834394904 μg of Vitamin A per 500 calories, which is 0.088% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.51 mg
42.7%
Thiamine
Hazelnuts have 0.51194267515924 mg of Vitamin B1 per 500 calories, which is 42.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.09 mg
6.92%
Riboflavin
Hazelnuts have 0.089968152866242 mg of Vitamin B2 per 500 calories, which is 6.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.43 mg
8.96%
Niacin, nicotinic acid, niacinamide
Hazelnuts have 1.4331210191083 mg of Vitamin B3 per 500 calories, which is 8.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.73 mg
14.6%
Pantothenic acid
Hazelnuts have 0.73089171974522 mg of Vitamin B5 per 500 calories, which is 14.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.45 mg
34.5%
Pyridoxine
Hazelnuts have 0.44824840764331 mg of Vitamin B6 per 500 calories, which is 34.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B990 μg
22.5%
Folates and Folic Acid
Hazelnuts have 89.968152866242 μg of Vitamin B9 per 500 calories, which is 22.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C5 mg
5.57%
Ascorbic acid
Hazelnuts have 5.015923566879 mg of Vitamin C per 500 calories, which is 5.57% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E12 mg
79.8%
Tocopherols and Tocotrienols
Hazelnuts have 11.966560509554 mg of Vitamin E per 500 calories, which is 79.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K11.3 μg
9.42%
Phytomenadione or phylloquinone
Hazelnuts have 11.305732484076 μg of Vitamin K per 500 calories, which is 9.42% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hazelnuts
Calcium91 mg
9.08%
Hazelnuts have 90.764331210191 mg of Calcium per 500 calories, which is 9.08% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.37 mg
153%
Hazelnuts have 1.3734076433121 mg of Copper per 500 calories, which is 153% 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
Iron3.74 mg
46.8%
Hazelnuts have 3.7420382165605 mg of Iron per 500 calories, which is 46.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium130 mg
31%
Hazelnuts have 129.77707006369 mg of Magnesium per 500 calories, which is 31% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.9 mg
214%
Hazelnuts have 4.9164012738854 mg of Manganese per 500 calories, which is 214% 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
Phosphorus231 mg
33%
Hazelnuts have 230.89171974522 mg of Phosphorus per 500 calories, which is 33% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium541 mg
16%
Hazelnuts have 541.40127388535 mg of Potassium per 500 calories, which is 16% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.9 μg
3.47%
Hazelnuts have 1.9108280254777 μg of Selenium per 500 calories, which is 3.47% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium0 mg
0%
Hazelnuts have 0 mg of Sodium per 500 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.95 mg
17.7%
Hazelnuts have 1.9506369426752 mg of Zinc per 500 calories, which is 17.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water4.23 g
0.11%
Hazelnuts have 4.2277070063694 g of Water per 500 calories, which is 0.11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Hazelnuts:
Minerals in 500 calories of Hazelnuts:
Macronutrients in 500 calories of Hazelnuts:



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