Comparing Nutrients in 1 pound 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	98% 2849kcal	98% 2853kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	66% 21g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	147% 25g	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	59.3% 77g	130g per day for Men 19-50 years
Sugars	27% 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	0.44% 0.32g	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	% 0.32g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 19g	% 15g	g per day for Men 19-50 years
Fiber	116% 44g	131% 50g	38g per day for Men 19-50 years
Protein	121% 68g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	180% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	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	128% 513μg	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	31.8% 28.6mg	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	454% 68mg	529% 79.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	51.7% 517mg	67.6% 676mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	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	266% 21.3mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	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	188% 1315mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	87.8% 2985mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.71% 26.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Hazelnuts 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 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 lb.

Comparison of macro-nutrients per 1 pound:

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