Comparing Nutrients in 1 pound Hazelnuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Hazelnuts	Blanched Almonds	Recommended Dietary Allowance
Energy	98% 2849kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	56% 18g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.7g	65% 84.7g	130g per day for Men 19-50 years
Sugars	27% 19.7g	29% 21g	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	0.44% 0.32g	0% 0g	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	% 0.32g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 19g	% 20.2g	g per day for Men 19-50 years
Fiber	116% 44g	118% 45g	38g per day for Men 19-50 years
Protein	121% 68g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	40% 0.52mg	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	128% 513μg	55.6% 222μg	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	31.8% 28.6mg	0% 0mg	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	454% 68mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	51.7% 517mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	518% 4.66mg	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	266% 21.3mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	362% 8.32mg	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	188% 1315mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Hazelnuts have 3.4 times more Vitamin B1, 2.9 times more Vitamin B5, 4.9 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin E than Hazelnuts.
• Both Hazelnuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hazelnuts vs Blanched Almonds:

• Hazelnuts have 1.7 times more Copper, 1.4 times more Iron and 3.4 times more Manganese than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Calcium, 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Selenium and more Sodium than Hazelnuts.
• Both Hazelnuts and Blanched Almonds have similar amounts of Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Hazelnuts have 21.8 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Omega 6 and 1.4 times more Protein than Hazelnuts.
• Both Hazelnuts and Blanched Almonds have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per 1 lb.
• Both Hazelnuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.