Comparing Nutrients in 14 ounces Roasted Hazelnuts VS Blanched Hazelnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Roasted Hazelnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.14mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.66mg	64.7% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.46mg	179% 2.32mg	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	87.3% 349μg	77.4% 310μg	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	16.8% 15mg	8.8% 7.94mg	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	404% 60.6mg	463% 69.5mg	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

	Roasted Hazelnuts	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	49% 488mg	59% 591mg	1000mg per day for Men 19-50 years
Copper	772% 6.95mg	706% 6.35mg	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	217% 17.4mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	958% 22mg	2183% 50.2mg	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	88% 2997mg	77% 2612mg	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	90% 9.92mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Hazelnuts vs Blanched Hazelnuts:

• Dry Roasted Hazelnuts Or Filberts have 1.3 times more Vitamin B3 and 1.9 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 1.4 times more Vitamin B1 than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Blanched Hazelnuts Or Filberts have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 14 oz.
• Both Dry Roasted Hazelnuts Or Filberts as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Hazelnuts vs Blanched Hazelnuts:

• Dry Roasted Hazelnuts Or Filberts have 1.3 times more Iron than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 2.3 times more Manganese than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Blanched Hazelnuts Or Filberts have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Hazelnuts Or Filberts have 1.5 times more Omega 6 and 1.4 times more Sugars than Blanched Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Blanched Hazelnuts Or Filberts have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate, Fiber and Protein per 14 oz.
• Both Dry Roasted Hazelnuts Or Filberts as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.