Comparing Nutrients in 7 ounces Blanched Hazelnuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Almond paste	8%	52%	40%

Macro Nutrients

	Blanched Hazelnuts	Almond paste	Recommended Dietary Allowance
Energy	43% 1248kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	29% 9.27g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.7g	73% 95g	130g per day for Men 19-50 years
Sugars	9.55% 6.93g	99% 72g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 6.65g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	25% 9.53g	38g per day for Men 19-50 years
Protein	48.5% 27g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	5.5% 0.071mg	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	38.7% 155μg	36.2% 145μg	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	4.4% 3.97mg	0.22% 0.2mg	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	232% 34.7mg	179% 27mg	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	Almond paste	Recommended Dietary Allowance
Calcium	29.6% 296mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	100% 0.9mg	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	82% 6.55mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	1091% 25mg	74% 1.7mg	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	88% 615mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Hazelnuts versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Blanched Hazelnuts have 5.8 times more Vitamin B1, 7.2 times more Vitamin B5, 16.3 times more Vitamin B6, 20 times more Vitamin C and 1.3 times more Vitamin E than Almond paste.
• While 7 oz of Almond paste contain 3.8 times more Vitamin B2 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Almond paste provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Blanched Hazelnuts Or Filberts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Hazelnuts vs Almond paste:

• 7 ounces of Blanched Hazelnuts have 3.5 times more Copper, 2.1 times more Iron, 1.2 times more Magnesium, 14.8 times more Manganese, 1.2 times more Phosphorus, 2.1 times more Potassium and 1.5 times more Zinc than Almond paste.
• Both Blanched Hazelnuts and Almond paste contain similar levels of Calcium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Hazelnuts have 1.4 times more Energy, 2.2 times more Fat, 1.8 times more Saturated Fat, 2.3 times more Fiber and 1.5 times more Protein than Almond paste.
• While 7 oz of Almond paste contain 3.4 times more Omega 3, 2.8 times more Carbohydrate and 10.4 times more Sugars than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Almond paste offer comparable quantities of Omega 6 per seven ounces.