Comparing Nutrients in 100 calories Blanched Hazelnuts VS Hazelnuts

Weight per 100 calories

• Blanched Hazelnuts: 16g
• Hazelnuts: 16g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Blanched Hazelnuts or Hazelnuts?

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Blanched Hazelnuts	Hazelnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.72g	9.97% 9.67g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.22% 0.71g	32g per day for Men 19-50 years
Omega 3	0.58% 0.009g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	7.34% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.08% 2.7g	2.05% 2.66g	130g per day for Men 19-50 years
Sugars	0.77% 0.55g	0.95% 0.69g	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	0.015% 0.011g	0.015% 0.011g	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	% 0.011g	% 0.011g	g per day for Men 19-50 years
Sucrose	% 0.53g	% 0.67g	g per day for Men 19-50 years
Fiber	4.6% 1.75g	4.06% 1.54g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.035% 0.32μg	0.018% 0.16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	8.53% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.35% 0.017mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.54% 0.25mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	2.92% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	6.9% 0.09mg	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	3.1% 12.4μg	4.5% 18μg	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	0.35% 0.32mg	1.1% 1mg	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	18.5% 2.8mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Hazelnuts	Recommended Dietary Allowance
Calcium	2.37% 23.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	30.5% 0.27mg	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	6.56% 0.52mg	9.36% 0.75mg	8mg per day for Men 19-50 years
Magnesium	6.06% 25.4mg	6.18% 26mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	42.8% 0.98mg	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	7.04% 49.3mg	6.6% 46mg	700mg per day for Men 19-50 years
Potassium	3.08% 105mg	3.2% 108mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.65μg	0.69% 0.38μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.18% 0.35mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	0.025% 0.92g	0.023% 0.85g	3700g per day for Men 19-50 years

Blanched Hazelnuts VS Hazelnuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Blanched Hazelnuts or Hazelnuts?

Lets compare vitamin content per 100 calories of Blanched Hazelnuts vs Hazelnuts:

• 100 kcal of Hazelnuts contain 1.4 times more Vitamin B1 and 1.5 times more Vitamin B9 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hazelnuts provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 100 calories.
• Both Blanched Hazelnuts Or Filberts as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Blanched Hazelnuts vs Hazelnuts:

• 100 calories of Blanched Hazelnuts have 1.3 times more Calcium and 2 times more Manganese than Hazelnuts.
• While 100 kcal of Hazelnuts contain 1.4 times more Iron than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hazelnuts contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per 100 calories.
• 100 calories of Hazelnuts lack sufficient amounts of Calcium
• Both Blanched Hazelnuts Or Filberts as well as Hazelnuts lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Hazelnuts contain 1.4 times more Omega 6 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Hazelnuts offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 100 calories.
• Both Blanched Hazelnuts Or Filberts as well as Hazelnuts provide inadequate amounts of Omega 3 in 100 calories.