Comparing Nutrients in 1 kilogram 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	217% 6290kcal	223% 6460kcal	2900kcal per day for Men 19-50 years
Fat	630% 612g	643% 624g	97g per day for Men 19-50 years
Saturated Fat	146% 46.7g	141% 45g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	494% 84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	135% 176g	130g per day for Men 19-50 years
Sugars	48% 35g	67.4% 49g	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	0.97% 0.7g	0.97% 0.7g	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	% 0.7g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 33.5g	% 47.5g	g per day for Men 19-50 years
Fiber	289% 110g	247% 94g	38g per day for Men 19-50 years
Protein	245% 137g	268% 150g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	396% 4.75mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.15mg	185% 9.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	450% 5.85mg	477% 6.2mg	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	195% 780μg	220% 880μg	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	22.2% 20mg	42.2% 38mg	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	1167% 175mg	1019% 153mg	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	149% 1490mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	1944% 17.5mg	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	413% 33mg	548% 43.8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	412% 1730mg	420mg per day for Men 19-50 years
Manganese	5500% 127mg	2413% 55.5mg	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	443% 3100mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	194% 6580mg	222% 7550mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	227% 25mg	11mg per day for Men 19-50 years
Water	1.56% 58g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Blanched Hazelnuts Or Filberts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.