Comparing Nutrients in 7 ounces Hazelnuts VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Blanched Almonds	Recommended Dietary Allowance
Energy	43% 1246kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	27.7% 8.86g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	28.5% 37g	130g per day for Men 19-50 years
Sugars	12% 8.6g	12.7% 9.2g	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	0.19% 0.14g	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	% 0.14g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 8.33g	% 8.85g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	53% 29.7g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.82mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	17.6% 0.23mg	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	56% 224μg	24.3% 97μg	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	14% 12.5mg	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	199% 30mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	22.6% 226mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	226% 2.04mg	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	117% 9.33mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	158% 3.64mg	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	82.2% 575mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	44% 4.86mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Hazelnuts vs Blanched Almonds:

• Hazelnuts have 3.4 times more Vitamin B1, 2.9 times more Vitamin B5, 4.9 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin E than Hazelnuts.
• Both Hazelnuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hazelnuts vs Blanched Almonds:

• Hazelnuts have 1.7 times more Copper, 1.4 times more Iron and 3.4 times more Manganese than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Calcium, 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Selenium and more Sodium than Hazelnuts.
• Both Hazelnuts and Blanched Almonds have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Hazelnuts have 21.8 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Omega 6 and 1.4 times more Protein than Hazelnuts.
• Both Hazelnuts and Blanched Almonds have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per 7 oz.
• Both Hazelnuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.