Comparing Nutrients in 1 pound Blanched Hazelnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Blanched Hazelnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	98% 2853kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.3% 77g	61.7% 80g	130g per day for Men 19-50 years
Sugars	22% 16g	28.5% 20.6g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 15g	% 20g	g per day for Men 19-50 years
Fiber	131% 50g	125% 47.6g	38g per day for Men 19-50 years
Protein	111% 62g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.15mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.65mg	41% 0.54mg	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	88.5% 354μg	30.6% 122μg	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	10% 9.07mg	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	529% 79.4mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	67.6% 676mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	481% 4.33mg	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	187% 15mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	2495% 57.4mg	485% 11mg	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	201% 1406mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	87.8% 2985mg	93% 3171mg	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% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Oil Roasted Almonds per 1 lb

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

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

• 1 pound of Blanched Hazelnuts has 5.2 times more Vitamin B1, 3.6 times more Vitamin B5, 5 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 7.1 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.5 times more Vitamin E than Blanched Hazelnuts Or Filberts.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Blanched Hazelnuts Or Filberts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Blanched Hazelnuts has 1.7 times more Copper and 5.1 times more Manganese than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2 times more Calcium, 1.7 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Oil Roasted Almonds contain similar levels of Iron, Potassium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Hazelnuts has more Omega 3 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.5 times more Omega 6, 1.3 times more Sugars and 1.5 times more Protein than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3