Comparing Nutrients in 5 ounces 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	30.7% 890kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	88.8% 86g	89.4% 86.7g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.33g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	18.5% 24g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	6.82% 4.95g	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	0.14% 0.099g	0.14% 0.099g	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	% 0.099g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 5.95g	% 4.75g	g per day for Men 19-50 years
Fiber	36% 13.7g	41% 15.6g	38g per day for Men 19-50 years
Protein	38% 21g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	63.8% 0.83mg	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	40% 160μg	27.6% 111μg	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	9.92% 8.93mg	3.15% 2.83mg	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	142% 21.3mg	165% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	16% 162mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	252% 2.27mg	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	83.3% 6.66mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	381% 8.75mg	780% 18mg	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	58.7% 411mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	28.3% 964mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	0.22% 8.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• Both Hazelnuts as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Hazelnuts as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.