Hazelnuts

ByОлена Коновалова
HAZELNUTS
       Hazelnuts (Forest Nuts) are a very high-calorie product. Their seeds (nuts) are characterized by a fairly high content of certain vitamins, minerals, proteins, but most importantly, unsaturated fatty acids (especially oleic acid) and phytosterols.
     Hazelnuts are richin biotin (100 g contains 156.0% of the daily requirement), alpha-tocopherol (116.7%), vitamin B6 (pyridoxine) (32.3%), vitamin B1 (thiamine) (28.2%), pantothenic acid (19.2%), folic acid (18.3%), vitamin PP (nicotinic acid) (16.9%), gamma-tocopherol (14.3%), vitamin K (phylloquinone) (11.8%), and choline (9.1%).
     The mineral composition is based on: manganese (421.3%), chromium (340.0%), boron (264.3%), vanadium (250.0%), silicon (166.7%), copper (136.3%), cobalt (123.0%), molybdenum (42.4%), magnesium (41.5%), zirconium (40.0%), phosphorus (38.1%), potassium (27.5%), rubidium (27.0%), strontium (25.0%), nickel (23.3%), iron (21.0%), zinc (19.6%), sulfur (19.0%), calcium (12.9%).
      Hazelnuts contain proteins (17.1%), which include essential and non-essential amino acids (20.0% and 17.9% of the daily requirement per 100 g, respectively). Hazelnuts are especially rich in the essential amino acid lysine (62.0%) and the non-essential amino acid arginine (36.4%).
     Hazelnuts are distinguished by their content of unsaturated fatty acids (130.9%), which are dominated by the monounsaturated omega-9 fatty acid oleic acid: 100 g contain 45.409-47.960 g, which is a very high indicator (only olive oil has a higher content – 72 g per 100 g). It is known that oleic acid promotes the dissolution of cholesterol plaques in blood vessels and thus prevents the development of atherosclerosis. Therefore, hazelnuts are a good remedy for the prevention of atherosclerosis.
     Hazelnuts also have a fairly high content of polyunsaturated omega-6 fatty acids (66.7%, namely linoleic acid).
      Hazelnuts are also notable for their phytosterol content (210.9% of the daily norm per 100 g), the majority of which is beta-sitosterol (270.0%), which allows hazelnuts to be classified as a women’s product (for more details, see Avocado).
       Hazelnuts contain fiber (44.0%), small amounts of starch (0.93 g per 100 g), and quite a lot of sucrose (3.35 g).
       The total purine base content in 100 g is 10.0% of the daily norm.
      The oxalic acid content in 100 g is 222 mg, which is 55.5% of the maximum permissible daily intake (for more details, see Rhubarb).
       It should be noted that hazelnuts can accumulate the toxic trace element strontium (25% of the acceptable daily intake in 100 g).
Calorie content per 100 g: 629.0-703.6 kcal
Water per 100 g: 4.80-5.79 g
Ash per 100 g: 2.36 g

CHEMICAL COMPOSITION
 
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
Name Content, mass fraction per 100 g of product % of daily requirement
in numbers visually*
Vitamin B1 (thiamine) 0.48 28.2 30
Vitamin B2 (riboflavin) 0.11 5.5 5
Vitamin B5 (pantothenic acid) 0.82-1.10 mg 19.2 20
Vitamin B6 (pyridoxine) 0.59-0.70 mg 32.3 30
Vitamin B9 (folic acid) 68.0-78.0 mcg 18.3 20
Vitamin B12 (cyanocobalamin) 0.0 0.0 0
Vitamin C (ascorbic acid) 1.4-2.0 mg 2.4 5
Vitamin E (alpha-tocopherol) 17.50 mg 116.7 10020
Beta-tocopherol 0.35 2.3 5
Gamma-tocopherol 2.15 14.3 20
Delta-tocopherol 0.14 0.9 0
Vitamin D (ergocalciferol) 0.0 0.0 0
Vitamin PP (nicotinic acid) 1.55-5.20 mg 16.9 20
Vitamin K (phylloquinone) 14.2 11.8 10
Biotin 76.0-80.0 mcg 156.0 10060
Beta-carotene 11.0-23.0 mcg 0.3 0
Alpha-carotene 2.0-3.0 0.05 0
Lutein + zeaxanthin 92.0 1.5 0
Beta-cryptoxanthin 0.0 0.0 0
Lycopene 0.0 0.0 0
Choline 45.6 mg 9.1 10
Methylmethionine sulfonium (vitamin U) 0.0 mg 0.0 0
Betaine trimethylglycine 0.4 0.04 0

* Full jug – 100% of the daily allowance; empty – 0-1% of the daily allowance.

MINERAL ELEMENTS

Macroelements

 

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Potassium 658.0-717.0 mg 27.5 30
Calcium 114.0-170.0 mg 12.9 10
Silicon 50.0 mg 166.7 10070
Magnesium 160.0-172.0 mg 41.5 40
Sodium 3.0 mg 0.2 0
Sulfur 190.0 mg 19.0 20
Phosphorus 299.0-310.0 mg 38.1 40
Chlorine 22.0-45.6 mg 1.5 0

 

Microelements and ultramicroelements

 

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Aluminum 425.0 μg 1.1 0
Boron 170.0-200.0 μg 264.3 10010070
Vanadium 100.0 250.0 10010050
Iron 3.0-3.3 mg 21.0 20
Iodine 0.2 0.1 0
Cobalt 12.3 123.0 10020
Lithium 6.0 6.0 5
Manganese 4200.0-12650 mcg 421.3 10010010010020
Copper 1125.0-1600.0 μg 136.3 10040
Molybdenum 29.7 42.4 40
Arsenic 1.0 8.3 10
Nickel 35.0 23.3 20
Tin 7.4 0.4 0
Rubidium 27.0 27.0 30
Lead 0.15 1.5 0
Selenium 4.10 μg 6.3 5
Strontium 200.0 25.0 30
Thallium 0.10 5.0 5
Titanium 45.0 5.3 5
Fluorine 17.0 0.4 0
Chromium 170.0 340.0 10010010040
Zinc 2200.0-2500.0 mcg 19.6 20
Zirconium 20.0 40.0 40

 

PROTEINS AND AMINO ACIDS

 

Name Content, mass fraction per 100 g of product % of daily allowance
in numbers Visually
Total protein content 13.70 g 17.1 20
Essential amino acid content 4.042-4.669 g 20.0 20
Content of replaceable amino acids 9.349-11.034 g 17.9 20

 

Essential amino acids

 

Acid name Content, g per 100 g of product % of daily requirement
in numbers Visually
Valine 0.640-0.687 g 26.5 30
Histidine 0.341-0.400 g 17.6 20
Isoleucine 0.500-0.542 g 26.1 30
Leucine 0.970-0.991 g 21.3 20
Lysine 0.390-0.540 g 62.0 60
Methionine 0.200-0.259 g 12.8 10
Threonine 0.370-0.460 g 17.3 20
Tryptophan 0.107-0.180 g 14.4 10
Phenylalanine 0.524-0.610 g 18.9 20

 

Non-essential amino acids

 

Acid name Content, g per 100 g of product % of daily requirement
in numbers Visually
Alanine 0.670-0.684 g 10.3 10
Arginine 2.030-2.413 g 36.4 40
Aspartic acid 1.303-1.540 g 11.7 10
Glycine 0.660-0.691 g 19.3 20
Glutamic acid 2.926-3.400 g 23.3 30
Proline 0.510-0.673 g 13.1 10
Serine 0.670-0.835 g 9.1 10
Tyrosine 0.330-0.509 g 14.0 20
Cystine 0.250-0.289 g 14.9 20



FATS AND FATTY ACIDS

 

Name Content, mass fraction per 100 g of product % of Daily Value
in figures visually
Total fat content 61.15 g 61.2% 60
Unsaturated fatty acid content 51.205-56.130 g 130.9% 10030
Omega-3 unsaturated fatty acid content 0.060-0.087 g 7.4% 10
Omega-6 unsaturated fatty acid content 5.500-7.832 g 66.7% 70
Saturated fatty acid content 4.422-4.712 g 18.3% 20

 

Unsaturated fatty acids

 

Fatty acid name Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7) 0.116-0.120 g
Heptadecamonoenoic C 17:1 (omega-9) 0.0 g
Oleic C 18:1 (omega-9) 45.409-47.960 g
Linoleic C 18:2 (omega-6) 5.500-7.832 g
Linolenic C 18:3 (omega-3) 0.060-0.087 g
Stearidonic C 18:4 (omega-3) 0.0 g
Gadoleic C 20:1 (omega-11) 0.120-0.131 g
Arachidonic C 20:4 (omega-6) 0.0 g
Eicosapentaenoic C 20:5 (omega-3) 0.0 g
Erucic C 22:1 (omega-9) 0.0 g
Clupanodonic C 22:5 (omega-3) 0.0 g
Docosahexaenoic C 22:6 (omega-3) 0.0 g
Nervonic C 24:1 (omega-9) 0.0 g

 

Saturated fatty acids

 

Fatty acid name Content, g per 100 g of product
Caprylic 8:0 0.0 g
Capric 10:0 0.0 g
Lauric C 12:0 0.0 g
Myristic C 14:0 0.0 g
Pentadecanoic 15:0 0.0 g
Palmitic C 16:0 3.097-3.180 g
Margaric C 17:0 0.0 g
Stearic C 18:0 1.265-1.430 g
Arachidic C 20:0 0.060-0.102 g
Behenic C 22:0 0.0 g
Lignoceric C 24:0 0.0 g

 

Sterols

 

Name Content, mass fraction per 100 g of product % of Daily Value
in figures visually
Total phytosterols 116.0 mg 210.9% 10010010
Campesterol 7.0 mg 12.7% 10
Beta-sitosterol 108.0 mg 270.0% 10010070
Stigmasterol 1.0 mg 2.9% 5
Cholesterol 0.0 mg 0.0% –

 

CARBOHYDRATES

 

Name Content, mass fraction per 100 g of product % of Daily Value
in figures visually
Total carbohydrate content 17.00 g 4.9% 5
Mono- and disaccharides 3.6 g 7.2% 10
Glucose 0.07 g 0.7% 0
Fructose 0.07 g 0.2% 0
Galactose 0.0 g 0.0% 0
Sucrose 3.35 g – –
Lactose 0.0 g 0.0% 0
Starch 0.93 g –  –
Maltose 0.0 g – –
Fiber 11.0 g 44.0% 40
Pectin 0.3 g 6.0% 5
PURINE BASES
Name Content, mass fraction per 100 g of product % of Daily Value
in figures visually
Total purine content 13.0 mg 10.0% 10

Units of measurement:
Piece: 2-5 g
Tea glass: 165.0 g
Faceted glass: 130.0 g
Teaspoon: 7.0 g
Tablespoon: 30.0 g

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