Comparing Nutrients in 14 ounces Blanched Hazelnuts VS 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	86% 2496kcal	88.4% 2564kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	255% 248g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	56% 18g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	128% 22g	196% 33.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	53.7% 70g	130g per day for Men 19-50 years
Sugars	19% 14g	26.8% 19.4g	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	0.38% 0.28g	0.38% 0.28g	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	% 0.28g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 13.3g	% 19g	g per day for Men 19-50 years
Fiber	115% 43.7g	98% 37.3g	38g per day for Men 19-50 years
Protein	97% 54.4g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.9mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	51% 8.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.7% 3.23mg	73.3% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	189% 2.46mg	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	77.4% 310μg	87.3% 349μg	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	8.8% 7.94mg	16.8% 15mg	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	463% 69.5mg	404% 60.6mg	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	59% 591mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	772% 6.95mg	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	164% 13mg	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	2183% 50.2mg	958% 22mg	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	176% 1230mg	176% 1230mg	700mg per day for Men 19-50 years
Potassium	77% 2612mg	88% 2997mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces 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 and 1.9 times more Vitamin C 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 14 oz.
• Both Blanched Hazelnuts Or Filberts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces 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 14 oz.

Comparison of macro-nutrients per 14 ounces:

• 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, Omega 3, Carbohydrate, Fiber and Protein per 14 oz.
• Both Blanched Hazelnuts Or Filberts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.