Comparing Nutrients in 1 pound Almonds VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Almonds	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	91% 2626kcal	98% 2853kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	66% 21g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	147% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	59.3% 77g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	22% 16g	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	0.69% 0.5g	0.44% 0.32g	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	% 0.77g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 18g	% 15g	g per day for Men 19-50 years
Fiber	149% 56.7g	131% 50g	38g per day for Men 19-50 years
Protein	171% 96g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Almonds	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	180% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	88.5% 354μg	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	0% 0mg	10% 9.07mg	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	775% 116mg	529% 79.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	122% 1220mg	67.6% 676mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	806% 7.26mg	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	210% 17mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	2495% 57.4mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	87.8% 2985mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.71% 26.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Blanched Hazelnuts:

• Almonds have 10.3 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.5 times more Vitamin E than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 2.3 times more Vitamin B1, 1.7 times more Vitamin B5, 4.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Blanched Hazelnuts:

• Almonds have 1.8 times more Calcium, 1.7 times more Magnesium, 1.6 times more Phosphorus and 1.4 times more Zinc than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 1.6 times more Copper and 5.8 times more Manganese than Almonds.
• Both Almonds and Blanched Hazelnuts Or Filberts have similar amounts of Iron, Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.2 times more Omega 6, 1.3 times more Carbohydrate, 1.2 times more Sugars and 1.5 times more Protein than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 19.3 times more Omega 3 than Almonds.
• Both Almonds and Blanched Hazelnuts Or Filberts have similar amounts of Energy, Fat, Saturated Fat and Fiber per 1 lb.
• Both Almonds as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.