Comparing Nutrients in 500 calories Blanched Hazelnuts VS Navel Oranges

Weight per 500 calories

• Blanched Hazelnuts: 79.5g
• Navel Oranges: 1020g

Blanched Hazelnuts have 12.8 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Blanched Hazelnuts or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Blanched Hazelnuts	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.6g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.37g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	98% 128g	130g per day for Men 19-50 years
Sugars	3.83% 2.77g	120% 86.7g	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	0.077% 0.056g	31.7% 23g	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	% 0.056g	% 20g	g per day for Men 19-50 years
Sucrose	% 2.66g	% 43.7g	g per day for Men 19-50 years
Fiber	23% 8.74g	59% 22.4g	38g per day for Men 19-50 years
Protein	19.4% 11g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.73% 0.087mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.47mg	62% 0.81mg	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	15.5% 62μg	86.7% 347μg	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	1.77% 1.6mg	670% 603mg	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	93% 14mg	10.2% 1.53mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	12% 118mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	44.2% 0.4mg	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	32.8% 2.62mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	437% 10mg	13% 0.3mg	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	35.2% 246mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.12% 4.6g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Hazelnuts vs Navel Oranges:

• Blanched Hazelnuts Or Filberts have 9.1 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 77 times more Vitamin A, 1.8 times more Vitamin B1, 6 times more Vitamin B2, 3.5 times more Vitamin B3, 4.1 times more Vitamin B5, 1.7 times more Vitamin B6, 5.6 times more Vitamin B9 and 379.3 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Hazelnuts vs Navel Oranges:

• Blanched Hazelnuts Or Filberts have 3.2 times more Copper, 2 times more Iron, 34 times more Manganese, more Selenium and 2.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.7 times more Calcium, 3.2 times more Potassium and 190.6 times more Water than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Raw Navel Oranges have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Hazelnuts Or Filberts have 31.8 times more Fat, 21.4 times more Saturated Fat and 18.6 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Omega 3, 9.5 times more Carbohydrate, 31.3 times more Sugars, 412.6 times more Fructose and 2.6 times more Fiber than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Raw Navel Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Blanched Hazelnuts Or Filberts as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.