Comparing Nutrients in 1 kilogram 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	217% 6280kcal	217% 6290kcal	2900kcal per day for Men 19-50 years
Fat	626% 608g	630% 612g	97g per day for Men 19-50 years
Saturated Fat	140% 44.6g	146% 46.7g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	461% 78.3g	323% 55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 167g	131% 170g	130g per day for Men 19-50 years
Sugars	60% 43.4g	48% 35g	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	0.97% 0.7g	0.97% 0.7g	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	% 0.7g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 42g	% 33.5g	g per day for Men 19-50 years
Fiber	255% 97g	289% 110g	38g per day for Men 19-50 years
Protein	267% 150g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	536% 6.43mg	396% 4.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	184% 9.2mg	163% 8.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	450% 5.85mg	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	283% 1130μg	195% 780μg	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	70% 63mg	22.2% 20mg	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	1002% 150mg	1167% 175mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	114% 1140mg	149% 1490mg	1000mg per day for Men 19-50 years
Copper	1917% 17.3mg	1778% 16mg	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	588% 47mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	388% 1630mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	2685% 61.8mg	5500% 127mg	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	414% 2900mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	194% 6580mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	223% 24.5mg	200% 22mg	11mg per day for Men 19-50 years
Water	1.44% 53g	1.56% 58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Hazelnuts as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Hazelnuts as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.