Nutrition Comparison Tool
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Walnuts
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Hazelnuts
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Dry Roasted Macadamia Nuts
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Comparison Bar Charts

Calories 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


78g = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 24% DV 18.5g
  • Hazelnuts 1 oz (21 whole kernels) (x1) 22% DV 17.3g
  • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 28% DV 21.6g

Carbohydrate Comparison


275g = 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

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 9% DV 1.7g
  • Hazelnuts 1 oz (21 whole kernels) (x1) 6% DV 1.3g
  • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 17% DV 3.4g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 7% DV 1.9g
  • Hazelnuts 1 oz (21 whole kernels) (x1) 10% DV 2.8g
  • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 8% DV 2.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Walnuts 1 oz (14 halves) (x1) 1% DV 0.74g
  • 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 0.83mg
  • Hazelnuts 1 oz (21 whole kernels) (x1) 7% DV 1.3mg
  • Dry Roasted Macadamia Nuts 1 oz (10-12 kernels) (x1) 4% DV 0.75mg

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
Comparison Table

Table Legend

  1. Walnuts
  2. Hazelnuts
  3. Dry Roasted Macadamia Nuts
155 nutrients
-- = 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
(24%)		 17.3
(22%)		 21.6
(28%)
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)		 0.74
(1%)		 1.2
(2%)		 1.2
(2%)
Fiber (g)
(%DV)		 1.9
(7%)		 2.8
(10%)		 2.3
(8%)
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)		 0.83
(5%)		 1.3
(7%)		 0.75
(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)		 0.57
(0%)		 0
(0%)		 1.1
(0%)
Zinc, Zn (mg)
(%DV)		 0.88
(8%)		 0.7
(6%)		 0.37
(3%)
Copper, Cu (mg)
(%DV)		 0.45
(50%)		 0.49
(54%)		 0.16
(18%)
Manganese (mg)
(%DV)		 0.97
(42%)		 1.8
(76%)		 0.86
(37%)
Selenium, Se (mcg)
(%DV)		 1.4
(3%)		 0.68
(1%)		 3.3
(6%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 28 28 28
Vitamin A, RAE (mcg)
(%DV)		 0.28
(0%)		 0.28
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.37
(0%)		 1.8
(2%)		 0.2
(0%)
Thiamin (B1) (mg)
(%DV)		 0.1
(8%)		 0.18
(15%)		 0.2
(17%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.03
(2%)		 0.02
(2%)
Niacin (B3) (mg)
(%DV)		 0.32
(2%)		 0.51
(3%)		 0.65
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 0.16
(3%)		 0.26
(5%)		 0.17
(3%)
Vitamin B6 (mg)
(%DV)		 0.15
(9%)		 0.16
(9%)		 0.1
(6%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 27.8
(7%)		 32.1
(8%)		 2.8
(1%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 27.8
(7%)		 32.1
(8%)		 2.8
(1%)
Folate DFE (mcg)
(%)		 27.8
(7%)		 32.1
(8%)		 2.8
(1%)
Choline (mg)
(%DV)		 11.1
(2%)		 13
(2%)		 12.7
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 3.4
(0%)		 3.1
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0.85
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 5.7 5.7 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 2.6
26.1
0
Vitamin E (mg)
(%DV)		 0.2
(1%)		 4.3
(28%)		 0.16
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.77
(1%)		 4
(3%)		 0
(0%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 28 28 28
Water (g) 1.2
1.5
0.46
Ash (g) 0.51
0.65
0.32
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) 0.69
1.2
1.1
Glucose (Dextrose) (g) 0.02
0.02
0.02
Fructose (g) 0.03
0.02
0.02
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) --
--
--
Starch (g) 0.02
0.14
0.3
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 28 28 28
Monounsaturated Fats (g) 2.537
12.965
16.834
Polyunsaturated Fats (g) 13.397
2.249
0.425
Omega 3s (g)
(%AI)		 2.579
(161%)		 0.025
(2%)		 0.056
(3%)
Omega 6s (g)
(%AI)		 10.818
(64%)		 2.225
(13%)		 0.37
(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
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 2.579
(161%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) 0
0
0
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0.021
Tridecanoic Acid (13:0) (g) 0
0
0
Myristic Acid (14:0) (g) 0
0
0.19
Pentadecanoic Acid (15:0) (g) 0
0
0
Palmitic Acid (16:0) (g) 1.251
0.88
1.685
Margaric Acid (17:0) (g) 0
0
0.044
Stearic Acid (18:0) (g) 0.471
0.359
0.648
Arachidic Acid (20:0) (g) 0.018
0.029
0.552
Behenic Acid (22:0) (g) 0
0
0.176
Lignoceric Acid (24:0) (g) 0
0
0.077
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
0
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0
0.033
3.614
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 2.499
12.895
12.603
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.038
0.037
0.547
Docosenoic Acid (22:1) (g) 0
0
0.067
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0
0
0.003
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 10.818
2.225
0.37
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 2.579
0.025
0.056
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) 0
0
0
Campesterol (g) 0.001
0.002
0.003
Beta-sitosterol (g) 0.025
0.029
0.041
Amino Acids
Food # 1 2 3
Weight (g) 28 28 28
Essential  
Histidine (mg)
(%RDI)		 111
(16%)		 123
(18%)		 55
(8%)
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%)
Phenylalanine (mg)
(%RDI)		 202
(23%)		 188
(22%)		 186
(21%)
Threonine (mg)
(%RDI)		 169
(16%)		 141
(13%)		 103
(10%)
Tryptophan (mg)
(%RDI)		 48
(17%)		 55
(20%)		 19
(7%)
Valine (mg)
(%RDI)		 214
(12%)		 199
(11%)		 101
(6%)
Conditional  
Arginine (mg) 647
628
392
Cystine (mg)
(%RDI)		 59
(21%)		 79
(27%)		 1
(0%)
Glycine (mg) 232
206
127
Proline (mg) 201
159
131
Tyrosine (mg)
(%RDI)		 115
(13%)		 103
(12%)		 143
(16%)
Non-Essential  
Alanine (mg) 198
207
108
Aspartic acid (mg) 519
477
307
Betaine (mg) 0.09
0.11
0.09
Glutamic acid (mg) 800
1054
634
Hydroxyproline (mg) --
--
--
Serine (mg) 265
209
117
Data Source
Walnuts
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Hazelnuts
USDA Food Data Central Standard Release (Common)
Dry Roasted Macadamia Nuts
USDA Food Data Central Standard Release (Common)