Comparing Nutrients in 14 ounces Hazelnuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Hazelnuts	Blanched Almonds	Recommended Dietary Allowance
Energy	86% 2492kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	249% 241g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	55.4% 17.7g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	183% 31g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	57% 74g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	25.3% 18.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.38% 0.28g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.28g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 17.7g	g per day for Men 19-50 years
Fiber	101% 38.5g	103% 39.3g	38g per day for Men 19-50 years
Protein	106% 59.3g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.55mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.14mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.64mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	112% 448μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	398% 59.7mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	45.2% 452mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	761% 6.85mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	233% 18.7mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	154% 647mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	1066% 24.5mg	317% 7.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	164% 1151mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	79.4% 2699mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hazelnuts vs Blanched Almonds:

• Hazelnuts have 3.4 times more Vitamin B1, 2.9 times more Vitamin B5, 4.9 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin E than Hazelnuts.
• Both Hazelnuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hazelnuts vs Blanched Almonds:

• Hazelnuts have 1.7 times more Copper, 1.4 times more Iron and 3.4 times more Manganese than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Calcium, 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Selenium and more Sodium than Hazelnuts.
• Both Hazelnuts and Blanched Almonds have similar amounts of Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Hazelnuts have 21.8 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Omega 6 and 1.4 times more Protein than Hazelnuts.
• Both Hazelnuts and Blanched Almonds have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per 14 oz.
• Both Hazelnuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.