Comparing Nutrients in 300 calories Roasted Hazelnuts VS Blanched Almonds

Weight per 300 calories

• Roasted Hazelnuts: 46.4g
• Blanched Almonds: 50.8g

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

Which food has more nutrients per 300 calories - Roasted Hazelnuts or Blanched Almonds?

Macros Ratio

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

Macro Nutrients

	Roasted Hazelnuts	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	6.55% 2.1g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.3% 8.17g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	3.25% 2.35g	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	0.045% 0.033g	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	% 0.033g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 2.27g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	12.5% 6.98g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.15% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	4.5% 0.058mg	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	10.2% 41μg	6.23% 25μg	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	1.96% 1.76mg	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	47.3% 7.1mg	80.5% 12mg	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

	Roasted Hazelnuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.7% 57mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	58% 0.52mg	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	25.4% 2.03mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	19% 80.3mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	40.6% 0.93mg	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	20.6% 144mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	3.46% 1.9μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.032% 1.17g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Hazelnuts Or Filberts have 1.6 times more Vitamin B1, 2.7 times more Vitamin B5, 4.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 6.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin E than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Hazelnuts vs Blanched Almonds:

• Dry Roasted Hazelnuts Or Filberts have 1.6 times more Copper, 1.2 times more Iron and 2.8 times more Manganese than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Calcium, 1.7 times more Magnesium, 1.7 times more Phosphorus and 1.3 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Blanched Almonds have similar amounts of Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds contain 1.6 times more Omega 6 and 1.6 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Blanched Almonds have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Dry Roasted Hazelnuts Or Filberts as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.