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Nutrients in 5 ounces of Hazelnuts

Nuts, hazelnuts or filberts (Corylus spp.).

Macros Ratio

Protein Fat Carbs
9%
81%
10%
5 oz ▼

Macro Nutrients

Hazelnuts
Energy890 kcal
30.7%
Hazelnuts have 890.1743 kcal of Energy per 5 ounces, which is 30.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat86 g
88.8%
Hazelnuts have 86.11160625 g of Fat per 5 ounces, which is 88.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat6.33 g
19.8%
Hazelnuts have 6.3276084 g of Saturated Fat per 5 ounces, which is 19.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.12 g
7.7%
Hazelnuts have 0.123320325 g of Omega 3 per 5 ounces, which is 7.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 611 g
65.3%
Hazelnuts have 11.103081675 g of Omega 6 per 5 ounces, which is 65.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Hazelnuts have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate23.7 g
18.2%
Hazelnuts have 23.6718325 g of Carbohydrate per 5 ounces, which is 18.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.15 g
8.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Hazelnuts have 6.1518415 g of Sugars per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.099 g
0.14%
≤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 0.09922325 g of Fructose per 5 ounces, which is 0.14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.099 g
%
Hazelnuts have 0.09922325 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose5.95 g
%
Hazelnuts have 5.953395 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber13.7 g
36%
Hazelnuts have 13.7495075 g of Fiber per 5 ounces, which is 36% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein21 g
38%
Hazelnuts have 21.19125125 g of Protein per 5 ounces, which is 38% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hazelnuts
Vitamin A1.4 μg
0.16%
RAE, retinol activity equivalents
Hazelnuts have 1.417475 μg of Vitamin A per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.91 mg
76%
Thiamine
Hazelnuts have 0.911436425 mg of Vitamin B1 per 5 ounces, which is 76% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg
12.3%
Riboflavin
Hazelnuts have 0.160174675 mg of Vitamin B2 per 5 ounces, which is 12.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.55 mg
16%
Niacin, nicotinic acid, niacinamide
Hazelnuts have 2.551455 mg of Vitamin B3 per 5 ounces, which is 16% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.3 mg
26%
Pantothenic acid
Hazelnuts have 1.30124205 mg of Vitamin B5 per 5 ounces, which is 26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.8 mg
61.4%
Pyridoxine
Hazelnuts have 0.798038425 mg of Vitamin B6 per 5 ounces, which is 61.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9160 μg
40%
Folates and Folic Acid
Hazelnuts have 160.174675 μg of Vitamin B9 per 5 ounces, which is 40% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C8.93 mg
9.92%
Ascorbic acid
Hazelnuts have 8.9300925 mg of Vitamin C per 5 ounces, which is 9.92% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E21.3 mg
142%
Tocopherols and Tocotrienols
Hazelnuts have 21.30464925 mg of Vitamin E per 5 ounces, which is 142% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K20 μg
16.8%
Phytomenadione or phylloquinone
Hazelnuts have 20.128145 μg of Vitamin K per 5 ounces, which is 16.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hazelnuts
Calcium162 mg
16%
Hazelnuts have 161.59215 mg of Calcium per 5 ounces, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.45 mg
272%
Hazelnuts have 2.445144375 mg of Copper per 5 ounces, which is 272% 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
Iron6.66 mg
83.3%
Hazelnuts have 6.6621325 mg of Iron per 5 ounces, which is 83.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium231 mg
55%
Hazelnuts have 231.048425 mg of Magnesium per 5 ounces, which is 55% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese8.75 mg
381%
Hazelnuts have 8.752908125 mg of Manganese per 5 ounces, which is 381% 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
Phosphorus411 mg
58.7%
Hazelnuts have 411.06775 mg of Phosphorus per 5 ounces, which is 58.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium964 mg
28.3%
Hazelnuts have 963.883 mg of Potassium per 5 ounces, which is 28.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.4 μg
6.2%
Hazelnuts have 3.40194 μg of Selenium per 5 ounces, which is 6.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium0 mg
0%
Hazelnuts have 0 mg of Sodium per 5 ounces, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.47 mg
31.6%
Hazelnuts have 3.47281375 mg of Zinc per 5 ounces, which is 31.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water7.53 g
0.2%
Hazelnuts have 7.52679225 g of Water per 5 ounces, which is 0.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Hazelnuts:
Minerals in 5 ounces of Hazelnuts:
Macronutrients in 5 ounces of Hazelnuts:



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