Nutrition Facts Comparison Tool

Nutrition Comparison of Walnuts vs Hazelnuts vs Dry Roasted Macadamia Nuts

Calorie Comparison

2000 calories = Full Bar. (~ = missing data)

Walnuts 1 oz (14 halves) (x1) 9% DV 186 calories
Hazelnuts 1 oz (21 whole kernels) (x1) 9% DV 178 calories
Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 10% DV 204 calories

Fat Comparison

65g = Full Bar. (~ = missing data)

Walnuts 1 oz (14 halves) (x1) 28% DV 18.5g
Hazelnuts 1 oz (21 whole kernels) (x1) 27% DV 17.3g
Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 33% DV 21.6g

Carbohydrate Comparison

300g = Full Bar. (~ = missing data)

Walnuts 1 oz (14 halves) (x1) 1% DV 3.9g
Hazelnuts 1 oz (21 whole kernels) (x1) 2% DV 4.7g
Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 1% DV 3.8g

Protein Comparison

50g = Full Bar. (~ = missing data)

Walnuts 1 oz (14 halves) (x1) 9% DV 4.3g
Hazelnuts 1 oz (21 whole kernels) (x1) 8% DV 4.2g
Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 4% DV 2.2g

Cholesterol Comparison

300mg = Full Bar. (~ = missing data)

Walnuts 1 oz (14 halves) (x1) 0% DV 0mg
Hazelnuts 1 oz (21 whole kernels) (x1) 0% DV 0mg
Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 0% DV 0mg

Fiber Comparison

25g = Full Bar. (~ = missing data)

Walnuts 1 oz (14 halves) (x1) 8% DV 1.9g
Hazelnuts 1 oz (21 whole kernels) (x1) 11% DV 2.8g
Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 9% DV 2.3g

Sugar Comparison

50g = Full Bar. (~ = missing data)

Walnuts 1 oz (14 halves) (x1) 1% DV 0.7g
Hazelnuts 1 oz (21 whole kernels) (x1) 2% DV 1.2g
Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 2% DV 1.2g

Iron Comparison

18mg = Full Bar. (~ = missing data)

Walnuts 1 oz (14 halves) (x1) 5% DV 0.8mg
Hazelnuts 1 oz (21 whole kernels) (x1) 7% DV 1.3mg
Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 4% DV 0.8mg

Calcium Comparison

1300mg = Full Bar. (~ = missing data)

Walnuts 1 oz (14 halves) (x1) 2% DV 27.8mg
Hazelnuts 1 oz (21 whole kernels) (x1) 2% DV 32.4mg
Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 2% DV 19.9mg

Potassium Comparison

4700mg = Full Bar. (~ = missing data)

Walnuts 1 oz (14 halves) (x1) 3% DV 125.2mg
Hazelnuts 1 oz (21 whole kernels) (x1) 4% DV 193.1mg
Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 2% DV 103.1mg

Table Legend

Walnuts
Hazelnuts
Dry Roasted Macadamia Nuts

~ = missing data

	Macronutrients
Food #	1	2	3
Weight (g)	28	28	28
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%)
Carbohydrate (g) (%DV)	3.9 (1%)	4.7 (2%)	3.8 (1%)
Sugars (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)	2	2	1.5
Trans Fatty Acids (g)	~	~	~
	Minerals
Food #	1	2	3
Weight (g)	28	28	28
Calcium (mg) (%DV)	27.8 (2%)	32.4 (2%)	19.9 (2%)
Iron, Fe (mg) (%DV)	0.8 (5%)	1.3 (7%)	0.8 (4%)
Potassium, K (mg) (%DV)	125.2 (3%)	193.1 (4%)	103.1 (2%)
Magnesium (mg) (%DV)	44.9 (11%)	46.3 (11%)	33.5 (8%)
Phosphorus, P (mg) (%DV)	98.3 (8%)	82.4 (7%)	56.2 (4%)
Sodium (mg) (%DV)	0.6 (0%)	0 (0%)	1.1 (0%)
Zinc, Zn (mg) (%DV)	0.9 (8%)	0.7 (6%)	0.4 (3%)
Copper, Cu (mg) (%DV)	0.5 (50%)	0.5 (54%)	0.2 (18%)
Manganese (mg) (%DV)	1 (42%)	1.8 (76%)	0.9 (37%)
Selenium, Se (μg) (%DV)	1.4 (3%)	0.7 (1%)	3.3 (6%)
Fluoride, F (μg) (%AI)	~ (~%)	~ (~%)	~ (~%)
Molybdenum (μg)	~	~	~
Iodine, I (μg)	~	~	~
Chlorine (mg)	~	~	~
Chromium (μg)	~	~	~
	Vitamins
Food #	1	2	3
Weight (g)	28	28	28
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%)
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%)
Biotin (μg)	~	~	~
Folate (B9) (μg) (%DV)	27.8 (7%)	32.1 (8%)	2.8 (1%)
Folic acid (μg) (%)	0 (0%)	0 (0%)	0 (0%)
Food Folate (μg) (%)	27.8 (7%)	32.1 (8%)	2.8 (1%)
Folate DFE (μg) (%)	27.8 (7%)	32.1 (8%)	2.8 (1%)
Choline (mg) (%DV)	11.1 (2%)	13 (2%)	12.7 (2%)
Vitamin B12 (μg) (%DV)	0 (0%)	0 (0%)	0 (0%)
Retinol (μg)	0	0	0
Carotene, beta (μg) (%RDA)	3.4 (0%)	3.1 (0%)	0 (0%)
Carotene, alpha (μg) (%RDA)	0 (0%)	0.9 (0%)	0 (0%)
Cryptoxanthin, beta (μg) (%RDA)	0 (0%)	0 (0%)	0 (0%)
Vitamin A, IU (IU) (%DV)	5.7 (0%)	5.7 (0%)	0 (0%)
Lycopene (μg)	0	0	0
Lut + Zeaxanthin (μg)	2.6	26.1	0
Vitamin E (mg) (%DV)	0.2 (1%)	4.3 (28%)	0.2 (1%)
Vitamin D (μg) (%DV)	0 (0%)	0 (0%)	0 (0%)
Vitamin D2 (μg)	~	~	~
Vitamin 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 (μg)	0	0	0
Menaquinone-4 (μg)	~	~	~
	Other
Food #	1	2	3
Weight (g)	28	28	28
Water (g)	1.2	1.5	0.5
Ash (g)	1	1	0
Alcohol (g)	0	0	~
Caffeine (mg)	0	0	~
Theobromine (mg)	0	0	~
PRAL score	1.57	-0.59	-0.15
	Carbohydrates
Food #	1	2	3
Weight (g)	28	28	28
Soluble Fiber (g)	~	~	~
Insoluble Fiber (g)	~	~	~
Added Sugar (g) (%DV)	~ (~%)	~ (~%)	~ (~%)
Sucrose (g)	0.7	1.2	1.1
Glucose (Dextrose) (g)	0	0	0
Fructose (g)	0	0	0
Lactose (g)	0	0	0
Maltose (g)	0	0	0
Galactose (g)	~	~	~
Starch (g)	0	0.1	0.3
Carbohydrate, other (g)	~	~	~
Total sugar alcohols (g)	~	~	~
	Fats
Food #	1	2	3
Weight (g)	28	28	28
Monosaturated Fats (mg)	2537	12965	16834
Polyunsaturated Fats (mg)	13397	2249	425
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 Ratio	0.24	0.01	0.15
Omega 6 to Omega 3 Ratio	4.2	90.03	6.65
18:3 n-3 c,c,c (ALA) (mg)	~	~	~
20:5 n-3 (EPA) (mg)	0	0	0
22:5 n-3 (DPA) (mg)	0	0	0
22:6 n-3 (DHA) (mg)	0	0	0
Trans-Polyenoic Fats (mg)	~	~	~
Stigmasterol (mg)	0	0.284	0
Campesterol (mg)	1.42	1.988	2.84
Beta-sitosterol (mg)	24.7	29	41.2
Phytosterols (mg)	~	~	~
4:0 (mg)	0	0	0
6:0 (mg)	0	0	0
8:0 (mg)	0	0	0
10:0 (mg)	0	0	0
12:0 (mg)	0	0	21
13:0 (mg)	0	0	0
14:0 (mg)	0	0	190
15:0 (mg)	0	0	0
16:0 (mg)	1251	880	1685
17:0 (mg)	0	0	44
18:0 (mg)	471	359	648
20:0 (mg)	18	29	552
22:0 (mg)	0	0	176
24:0 (mg)	0	0	77
14:1 (mg)	0	0	0
15:1 (mg)	~	~	~
16:1 undifferentiated (mg)	0	33	3614
16:1 c (mg)	~	~	~
17:1 (mg)	~	~	~
18:1 undifferentiated (mg)	2499	12895	12603
18:1 c (mg)	~	~	~
18:1-11 t (18:1t n-7) (mg)	~	~	~
20:1 (mg)	38	37	547
22:1 undifferentiated (mg)	0	0	67
22:1 c (mg)	~	~	~
24:1 c (mg)	0	0	3
18:2 undiff (mg)	10818	2225	370
18:2 n-6 c,c (mg)	~	~	~
18:2 CLAs (mg)	~	~	~
18:2 i (mg)	~	~	~
18:3 undiff (mg)	2579	25	56
18:3 n-6 c,c,c (mg)	~	~	~
18:3i (mg)	~	~	~
18:4 (mg)	0	0	0
20:2 n-6 c,c (mg)	0	0	0
20:3 undifferentiated (mg)	0	0	0
20:3 n-3 (mg)	~	~	~
20:3 n-6 (mg)	~	~	~
20:4 undifferentiated (mg)	0	0	0
20:4 n-6 (mg)	~	~	~
21:5 (mg)	~	~	~
22:4 (mg)	~	~	~
Trans-Monoenoic Fats (mg)	~	~	~
16:1 t (mg)	~	~	~
18:1 t (mg)	~	~	~
22:1 t (mg)	~	~	~
18:2 t not further def. (mg)	~	~	~
18:2 t,t (mg)	~	~	~
	Amino Acids
Food #	1	2	3
Weight (g)	28	28	28
Betaine (mg)	0	0	0
Tryptophan (mg) (%RDI)	48 (17%)	55 (20%)	19 (7%)
Threonine (mg) (%RDI)	169 (16%)	141 (13%)	103 (10%)
Isoleucine (mg) (%RDI)	177 (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)	647	628	392
Histidine (mg) (%RDI)	111 (16%)	123 (18%)	55 (8%)
Alanine (mg)	198	207	108
Aspartic acid (mg)	519	477	307
Glutamic acid (mg)	800	1054	634
Glycine (mg)	232	206	127
Proline (mg)	201	159	131
Serine (mg)	265	209	117
Hydroxyproline (mg)	~	~	~

Data Source: