Comparing Nutrients in 1 pound 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	98% 2853kcal	101% 2930kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	292% 283g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	224% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.3% 77g	61.4% 80g	130g per day for Men 19-50 years
Sugars	22% 16g	30.6% 22g	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	0.44% 0.32g	0.44% 0.32g	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	% 0.32g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 15g	% 21.5g	g per day for Men 19-50 years
Fiber	131% 50g	112% 42.6g	38g per day for Men 19-50 years
Protein	111% 62g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.15mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	83.7% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.65mg	216% 2.8mg	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	88.5% 354μg	100% 399μg	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	10% 9.07mg	19% 17.2mg	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	529% 79.4mg	462% 69.3mg	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	67.6% 676mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	882% 7.94mg	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	187% 15mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	187% 785mg	420mg per day for Men 19-50 years
Manganese	2495% 57.4mg	1095% 25mg	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	201% 1406mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	87.8% 2985mg	101% 3425mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.31% 11.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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