Comparing Nutrients in 300 calories Hazelnuts VS Blanched Hazelnuts

Weight per 300 calories

• Hazelnuts: 47.8g
• Blanched Hazelnuts: 47.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Hazelnuts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	6.96% 2.23g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	1.73% 0.028g	1.6g per day for Men 19-50 years
Omega 6	22% 3.74g	15.4% 2.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.14% 7.98g	6.24% 8.1g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	2.3% 1.66g	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	0.046% 0.033g	0.046% 0.033g	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	% 0.033g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 2g	% 1.6g	g per day for Men 19-50 years
Fiber	12% 4.63g	14% 5.25g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.053% 0.48μg	0.11% 0.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	4.04% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.37% 0.86mg	4.62% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	21.5% 0.28mg	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	13.5% 54μg	9.3% 37.2μg	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	3.34% 3mg	1.06% 0.95mg	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	48% 7.18mg	55.6% 8.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.65% 6.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	5.45% 54.5mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	92% 0.82mg	84.8% 0.76mg	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	28% 2.25mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	18.5% 78mg	18% 76.3mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	262% 6.03mg	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	19.8% 139mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	9.55% 325mg	9.23% 314mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	3.56% 1.96μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	0.069% 2.54g	0.075% 2.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Hazelnuts vs Blanched Hazelnuts:

• Hazelnuts have 1.4 times more Vitamin B1, 1.5 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 300 kcal.
• Both Hazelnuts as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Hazelnuts have 1.4 times more Omega 6 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 300 kcal.
• Both Hazelnuts as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.