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Nutrients in 14 ounces of Hazelnuts

Nuts, hazelnuts or filberts (Corylus spp.).

Macros Ratio

Protein Fat Carbs
9%
81%
10%
14 oz ▼

Macro Nutrients

Hazelnuts
Energy2492 kcal
86%
Hazelnuts have 2492.48804 kcal of Energy per 14 ounces, which is 86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat241 g
249%
Hazelnuts have 241.1124975 g of Fat per 14 ounces, which is 249% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat17.7 g
55.4%
Hazelnuts have 17.71730352 g of Saturated Fat per 14 ounces, which is 55.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.35 g
21.6%
Hazelnuts have 0.34529691 g of Omega 3 per 14 ounces, which is 21.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 631 g
183%
Hazelnuts have 31.08862869 g of Omega 6 per 14 ounces, which is 183% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Hazelnuts have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate66.3 g
51%
Hazelnuts have 66.281131 g of Carbohydrate per 14 ounces, which is 51% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars17.2 g
23.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Hazelnuts have 17.2251562 g of Sugars per 14 ounces, which is 23.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.28 g
0.38%
≤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 0.2778251 g of Fructose per 14 ounces, which is 0.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.28 g
%
Hazelnuts have 0.2778251 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose16.7 g
%
Hazelnuts have 16.669506 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber38.5 g
101%
Hazelnuts have 38.498621 g of Fiber per 14 ounces, which is 101% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein59.3 g
106%
Hazelnuts have 59.3355035 g of Protein per 14 ounces, which is 106% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Hazelnuts
Vitamin A3.97 μg
0.44%
RAE, retinol activity equivalents
Hazelnuts have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.55 mg
213%
Thiamine
Hazelnuts have 2.55202199 mg of Vitamin B1 per 14 ounces, which is 213% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.45 mg
34.5%
Riboflavin
Hazelnuts have 0.44848909 mg of Vitamin B2 per 14 ounces, which is 34.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.14 mg
44.7%
Niacin, nicotinic acid, niacinamide
Hazelnuts have 7.144074 mg of Vitamin B3 per 14 ounces, which is 44.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.64 mg
73%
Pantothenic acid
Hazelnuts have 3.64347774 mg of Vitamin B5 per 14 ounces, which is 73% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.23 mg
172%
Pyridoxine
Hazelnuts have 2.23450759 mg of Vitamin B6 per 14 ounces, which is 172% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9448 μg
112%
Folates and Folic Acid
Hazelnuts have 448.48909 μg of Vitamin B9 per 14 ounces, which is 112% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C25 mg
27.8%
Ascorbic acid
Hazelnuts have 25.004259 mg of Vitamin C per 14 ounces, which is 27.8% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E59.7 mg
398%
Tocopherols and Tocotrienols
Hazelnuts have 59.6530179 mg of Vitamin E per 14 ounces, which is 398% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K56.4 μg
47%
Phytomenadione or phylloquinone
Hazelnuts have 56.358806 μg of Vitamin K per 14 ounces, which is 47% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Hazelnuts
Calcium452 mg
45.2%
Hazelnuts have 452.45802 mg of Calcium per 14 ounces, which is 45.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper6.85 mg
761%
Hazelnuts have 6.84640425 mg of Copper per 14 ounces, which is 761% 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
Iron18.7 mg
233%
Hazelnuts have 18.653971 mg of Iron per 14 ounces, which is 233% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium647 mg
154%
Hazelnuts have 646.93559 mg of Magnesium per 14 ounces, which is 154% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese24.5 mg
1066%
Hazelnuts have 24.50814275 mg of Manganese per 14 ounces, which is 1066% 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
Phosphorus1151 mg
164%
Hazelnuts have 1150.9897 mg of Phosphorus per 14 ounces, which is 164% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2699 mg
79.4%
Hazelnuts have 2698.8724 mg of Potassium per 14 ounces, which is 79.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium9.53 μg
17.3%
Hazelnuts have 9.525432 μg of Selenium per 14 ounces, which is 17.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium0 mg
0%
Hazelnuts have 0 mg of Sodium per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc9.72 mg
88.4%
Hazelnuts have 9.7238785 mg of Zinc per 14 ounces, which is 88.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water21 g
0.57%
Hazelnuts have 21.0750183 g of Water per 14 ounces, which is 0.57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Hazelnuts:
Minerals in 14 ounces of Hazelnuts:
Macronutrients in 14 ounces of Hazelnuts:



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