Comparing Nutrients in 100 calories Blanched Hazelnuts VS Roasted Hazelnuts

Weight per 100 calories

• Blanched Hazelnuts: 16g
• Roasted Hazelnuts: 15.5g

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

Which food has more nutrients per 100 calories - Blanched Hazelnuts or Roasted Hazelnuts?

Macros Ratio

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

Macro Nutrients

	Blanched Hazelnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.72g	9.96% 9.66g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0.58% 0.009g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	7.65% 1.3g	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	2.1% 2.72g	130g per day for Men 19-50 years
Sugars	0.77% 0.55g	1.04% 0.76g	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	% 0.74g	g per day for Men 19-50 years
Fiber	4.6% 1.75g	3.83% 1.46g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	4.15% 2.33g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.035% 0.32μg	0.052% 0.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	4.36% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.35% 0.017mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.54% 0.25mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	7.4% 0.096mg	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	3.4% 13.6μg	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	0.65% 0.59mg	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	15.8% 2.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	2.37% 23.7mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	30% 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	8.48% 0.68mg	8mg per day for Men 19-50 years
Magnesium	6.06% 25.4mg	6.38% 26.8mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	37.4% 0.86mg	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	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	3.08% 105mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.65μg	1.15% 0.63μg	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	3.5% 0.39mg	11mg per day for Men 19-50 years
Water	0.025% 0.92g	0.011% 0.39g	3700g per day for Men 19-50 years

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

• Blanched Hazelnuts Or Filberts have 1.4 times more Vitamin B1 than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 1.3 times more Vitamin B3 than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dry Roasted Hazelnuts Or Filberts have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 100 kcal.
• Both Blanched Hazelnuts Or Filberts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Hazelnuts vs Roasted Hazelnuts:

• Blanched Hazelnuts Or Filberts have 1.2 times more Calcium and 2.3 times more Manganese than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 1.3 times more Iron than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dry Roasted Hazelnuts Or Filberts have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Hazelnuts Or Filberts have 1.2 times more Fiber than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 1.5 times more Omega 6 and 1.4 times more Sugars than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dry Roasted Hazelnuts Or Filberts have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 100 kcal.
• Both Blanched Hazelnuts Or Filberts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.