Comparing Nutrients in 14 ounces Hazelnuts VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Hazelnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	86% 2492kcal	86% 2496kcal	2900kcal per day for Men 19-50 years
Fat	249% 241g	250% 243g	97g per day for Men 19-50 years
Saturated Fat	55.4% 17.7g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	183% 31g	128% 22g	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	52% 67.5g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	19% 14g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 13.3g	g per day for Men 19-50 years
Fiber	101% 38.5g	115% 43.7g	38g per day for Men 19-50 years
Protein	106% 59.3g	97% 54.4g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.55mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.14mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.64mg	64.7% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	179% 2.32mg	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	77.4% 310μg	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	8.8% 7.94mg	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	463% 69.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	45.2% 452mg	59% 591mg	1000mg per day for Men 19-50 years
Copper	761% 6.85mg	706% 6.35mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	154% 647mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	1066% 24.5mg	2183% 50.2mg	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	176% 1230mg	700mg per day for Men 19-50 years
Potassium	79.4% 2699mg	77% 2612mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.62% 23g	3700g per day for Men 19-50 years

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

• Hazelnuts have 1.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 3.2 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• Both Hazelnuts and Blanched Hazelnuts Or Filberts have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 14 oz.
• Both Hazelnuts as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hazelnuts vs Blanched Hazelnuts:

• Hazelnuts have 1.4 times more Iron than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 1.3 times more Calcium, 2 times more Manganese and 1.7 times more Selenium than Hazelnuts.
• Both Hazelnuts and Blanched Hazelnuts Or Filberts have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Hazelnuts have 1.5 times more Omega 3, 1.4 times more Omega 6 and 1.2 times more Sugars than Blanched Hazelnuts Or Filberts.
• Both Hazelnuts and Blanched Hazelnuts Or Filberts have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 14 oz.
• Both Hazelnuts as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.