Comparing Nutrients in 5 ounces 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	30.7% 892kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	89.4% 86.7g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	19.3% 25g	130g per day for Men 19-50 years
Sugars	6.82% 4.95g	8.9% 6.45g	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% 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	% 0.099g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 6.2g	g per day for Men 19-50 years
Fiber	41% 15.6g	39% 15g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.8% 0.83mg	13% 0.17mg	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	27.6% 111μg	9.57% 38.3μg	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	3.15% 2.83mg	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	165% 25mg	245% 37mg	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	21% 211mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	150% 1.35mg	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	58.5% 4.68mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	780% 18mg	152% 3.5mg	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	62.8% 439mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Hazelnuts versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Hazelnuts vs Oil Roasted Almonds:

• 5 ounces of Blanched Hazelnuts have 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 5 oz of Oil Roasted Almonds contain 7.1 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.5 times more Vitamin E than Blanched Hazelnuts Or Filberts.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Blanched Hazelnuts vs Oil Roasted Almonds:

• 5 ounces of Blanched Hazelnuts have 1.7 times more Copper and 5.1 times more Manganese than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Hazelnuts have more Omega 3 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 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 five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3