#1: Walnuts×
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#2: Hazelnuts×
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#3: Dry Roasted Macadamia Nuts×
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Nutrition Comparison of Walnuts, Hazelnuts, and Dry Roasted Macadamia Nuts

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Walnuts1 oz (14 halves) (x1)9% DV186 calories
  • Hazelnuts1 oz (21 whole kernels) (x1)9% DV178 calories
  • Dry Roasted Macadamia Nuts1 oz (10-12 kernels) (x1)10% DV204 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Walnuts1 oz (14 halves) (x1)28% DV18.5g
  • Hazelnuts1 oz (21 whole kernels) (x1)27% DV17.3g
  • Dry Roasted Macadamia Nuts1 oz (10-12 kernels) (x1)33% DV21.6g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Walnuts1 oz (14 halves) (x1)1% DV3.9g
  • Hazelnuts1 oz (21 whole kernels) (x1)2% DV4.7g
  • Dry Roasted Macadamia Nuts1 oz (10-12 kernels) (x1)1% DV3.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Walnuts1 oz (14 halves) (x1)9% DV4.3g
  • Hazelnuts1 oz (21 whole kernels) (x1)8% DV4.2g
  • Dry Roasted Macadamia Nuts1 oz (10-12 kernels) (x1)4% DV2.2g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Walnuts1 oz (14 halves) (x1)0% DV0mg
  • Hazelnuts1 oz (21 whole kernels) (x1)0% DV0mg
  • Dry Roasted Macadamia Nuts1 oz (10-12 kernels) (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Walnuts1 oz (14 halves) (x1)8% DV1.9g
  • Hazelnuts1 oz (21 whole kernels) (x1)11% DV2.8g
  • Dry Roasted Macadamia Nuts1 oz (10-12 kernels) (x1)9% DV2.3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Walnuts1 oz (14 halves) (x1)1% DV0.7g
  • Hazelnuts1 oz (21 whole kernels) (x1)2% DV1.2g
  • Dry Roasted Macadamia Nuts1 oz (10-12 kernels) (x1)2% DV1.2g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Walnuts1 oz (14 halves) (x1)5% DV0.8mg
  • Hazelnuts1 oz (21 whole kernels) (x1)7% DV1.3mg
  • Dry Roasted Macadamia Nuts1 oz (10-12 kernels) (x1)4% DV0.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Walnuts1 oz (14 halves) (x1)2% DV27.8mg
  • Hazelnuts1 oz (21 whole kernels) (x1)2% DV32.4mg
  • Dry Roasted Macadamia Nuts1 oz (10-12 kernels) (x1)2% DV19.9mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Walnuts1 oz (14 halves) (x1)3% DV125.2mg
  • Hazelnuts1 oz (21 whole kernels) (x1)4% DV193.1mg
  • Dry Roasted Macadamia Nuts1 oz (10-12 kernels) (x1)2% DV103.1mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)282828
Calories
(%DV)
186
(9%)
178
(9%)
204
(10%)
Fat (g)
(%DV)
18.5
(28%)
17.3
(27%)
21.6
(33%)
Protein (g)
(%DV)
4.3
(9%)
4.2
(8%)
2.2
(4%)
Carbohydrates (g)
(%DV)
3.9
(1%)
4.7
(2%)
3.8
(1%)
Sugar (g)
(%DV)
0.7
(1%)
1.2
(2%)
1.2
(2%)
Fiber (g)
(%DV)
1.9
(8%)
2.8
(11%)
2.3
(9%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
1.7
(9%)
1.3
(6%)
3.4
(17%)
Net Carbs (g)221.5
Trans Fats (g)~~~
 Minerals
Food ##1#2#3
Weight (g)282828
Calcium (mg)
(%DV)
27.8
(2%)
32.4
(2%)
19.9
(2%)
Iron (mg)
(%DV)
0.8
(5%)
1.3
(7%)
0.8
(4%)
Potassium (mg)
(%DV)
125.2
(3%)
193.1
(4%)
103.1
(2%)
Magnesium (mg)
(%DV)
44.9
(11%)
46.3
(11%)
33.5
(8%)
Phosphorus (mg)
(%DV)
98.3
(8%)
82.4
(7%)
56.2
(4%)
Sodium (mg)
(%DV)
0.6
(0%)
0
(0%)
1.1
(0%)
Zinc (mg)
(%DV)
0.9
(8%)
0.7
(6%)
0.4
(3%)
Copper (mg)
(%DV)
0.5
(50%)
0.5
(54%)
0.2
(18%)
Manganese (mg)
(%DV)
1
(42%)
1.8
(76%)
0.9
(37%)
Selenium (μg)
(%DV)
1.4
(3%)
0.7
(1%)
3.3
(6%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)282828
Vitamin A, RAE (μg)
(%DV)
0.3
(0%)
0.3
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0.4
(0%)
1.8
(2%)
0.2
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(8%)
0.2
(15%)
0.2
(17%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0
(2%)
0
(2%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
0.5
(3%)
0.6
(4%)
Vitamin B5 (PA) (mg)
(%DV)
0.2
(3%)
0.3
(5%)
0.2
(3%)
Vitamin B6 (mg)
(%DV)
0.2
(9%)
0.2
(9%)
0.1
(6%)
Folate (B9) (μg)
(%DV)
27.8
(7%)
32.1
(8%)
2.8
(1%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
27.8
(7%)
32.1
(8%)
2.8
(1%)
Folate (DFE) (μg)
(%DV)
27.8
(7%)
32.1
(8%)
2.8
(1%)
Choline (mg)
(%DV)
11.1
(2%)
13
(2%)
12.7
(2%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
5.7
(0%)
5.7
(0%)
0
(0%)
Beta Carotene (μg)
(%RDA)
3.4
(0%)
3.1
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0.9
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)2.626.10
Vitamin E (mg)
(%DV)
0.2
(1%)
4.3
(28%)
0.2
(1%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.8
(1%)
4
(3%)
0
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)282828
Water (g)1.21.50.5
Ash (g)110
Alcohol (g)00~
Caffeine (mg)00~
Theobromine (mg)00~
 Carbohydrates
Food ##1#2#3
Weight (g)282828
Sucrose (g)0.71.21.1
Glucose (g)000
Fructose (g)000
Lactose (g)000
Maltose (g)000
Galactose (g)~~~
Starch (g)00.10.3
 Fats
Food ##1#2#3
Weight (g)282828
Omega 3s (mg)
(%AI)
2579
(161%)
25
(2%)
56
(3%)
Omega 6s (mg)
(%AI)
10818
(64%)
2225
(13%)
370
(2%)
Omega 3 to Omega 6 Ratio0.24
 
0.01
 
0.15
 
Omega 6 to Omega 3 Ratio4.2
 
90.03
 
6.65
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)0021
13:0 (mg)000
14:0 (mg)00190
15:0 (mg)000
16:0 (mg)12518801685
17:0 (mg)0044
18:0 (mg)471359648
20:0 (mg)1829552
22:0 (mg)00176
24:0 (mg)0077
Monosaturated Fats (mg)2537
 
12965
 
16834
 
14:1 (mg)000
15:1 (mg)~~~
16:1 undifferentiated (mg)0333614
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)24991289512603
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)3837547
22:1 undifferentiated (mg)0
 
0
 
67
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)003
Polyunsaturated Fats (mg)13397
 
2249
 
425
 
18:2 undifferentiated (mg)108182225370
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)25792556
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)000
20:3 undifferentiated (mg)000
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
0
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)00.2840
Campesterol (mg)1.421.9882.84
Beta-sitosterol (mg)252941
 Amino Acids
Food ##1#2#3
Weight (g)282828
Betaine (mg)000
Tryptophan (mg)
(%RDI)
48
(17%)
55
(20%)
19
(7%)
Threonine (mg)
(%RDI)
169
(16%)
141
(13%)
103
(10%)
Isoleucine (mg)
(%RDI)
178
(13%)
155
(11%)
88
(6%)
Leucine (mg)
(%RDI)
332
(12%)
302
(11%)
168
(6%)
Lysine (mg)
(%RDI)
120
(6%)
119
(6%)
5
(0%)
Methionine (mg)
(%RDI)
67
(9%)
63
(9%)
7
(1%)
Cystine (mg)
(%RDI)
59
(21%)
79
(27%)
1
(0%)
Phenylalanine (mg)
(%RDI)
202
(23%)
188
(22%)
186
(21%)
Tyrosine (mg)
(%RDI)
115
(13%)
103
(12%)
143
(16%)
Valine (mg)
(%RDI)
214
(12%)
199
(11%)
101
(6%)
Arginine (mg)647628392
Histidine (mg)
(%RDI)
111
(16%)
123
(18%)
55
(8%)
Alanine (mg)198207108
Aspartic acid (mg)519477307
Glutamic acid (mg)8001054634
Glycine (mg)232206127
Proline (mg)201159131
Serine (mg)265209117
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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