Comparing Nutrients in 1 pound Roasted Almonds VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Roasted Almonds	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	94% 2712kcal	98% 2853kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	66% 21g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	147% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	59.3% 77g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 15g	g per day for Men 19-50 years
Fiber	130% 49.4g	131% 50g	38g per day for Men 19-50 years
Protein	170% 95g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	29% 0.35mg	180% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	204% 2.65mg	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	62.4% 249μg	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	723% 108mg	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

	Roasted Almonds	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	122% 1216mg	67.6% 676mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	2495% 57.4mg	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	305% 2136mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	87.8% 2985mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.71% 26.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Blanched Hazelnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Blanched Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Almonds has 10.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.4 times more Vitamin E than Blanched Hazelnuts.
• While 1 lb of Blanched Hazelnuts Or Filberts contains 6.2 times more Vitamin B1, 2.5 times more Vitamin B5, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Blanched Hazelnuts:

• 1 pound of Roasted Almonds has 1.8 times more Calcium, 1.7 times more Magnesium, 1.5 times more Phosphorus and 1.5 times more Zinc than Blanched Hazelnuts.
• While 1 lb of Blanched Hazelnuts Or Filberts contains 1.5 times more Copper, 5.7 times more Manganese and 2.1 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Blanched Hazelnuts contain similar levels of Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 2.4 times more Omega 6, 1.2 times more Carbohydrate, 1.4 times more Sugars and 1.5 times more Protein than Blanched Hazelnuts.
• While 1 lb of Blanched Hazelnuts Or Filberts contains 5.8 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Blanched Hazelnuts offer comparable quantities of Energy, Fat, Saturated Fat and Fiber per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3