Comparing Nutrients in 14 ounces Blanched Hazelnuts VS Hazelnuts

Macros Ratio

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

Macro Nutrients

	Blanched Hazelnuts	Hazelnuts	Recommended Dietary Allowance
Energy	86% 2496kcal	86% 2492kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	249% 241g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	128% 22g	183% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	51% 66.3g	130g per day for Men 19-50 years
Sugars	19% 14g	23.8% 17.2g	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	% 13.3g	% 16.7g	g per day for Men 19-50 years
Fiber	115% 43.7g	101% 38.5g	38g per day for Men 19-50 years
Protein	97% 54.4g	106% 59.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.9mg	213% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	44.7% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.7% 3.23mg	73% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	172% 2.23mg	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	77.4% 310μg	112% 448μg	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	8.8% 7.94mg	27.8% 25mg	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	463% 69.5mg	398% 59.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Hazelnuts	Recommended Dietary Allowance
Calcium	59% 591mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	761% 6.85mg	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	164% 13mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	154% 647mg	420mg per day for Men 19-50 years
Manganese	2183% 50.2mg	1066% 24.5mg	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	176% 1230mg	164% 1151mg	700mg per day for Men 19-50 years
Potassium	77% 2612mg	79.4% 2699mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Hazelnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Hazelnuts versus 14 oz of Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Hazelnuts contain 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 Blanched Hazelnuts and Hazelnuts provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 14 ounces.
• Both Blanched Hazelnuts Or Filberts as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Hazelnuts vs Hazelnuts:

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

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Hazelnuts contain 1.5 times more Omega 3 and 1.4 times more Omega 6 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hazelnuts offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.