Comparing Nutrients in 1 pound Roasted Hazelnuts VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Roasted Hazelnuts	Hazelnuts	Recommended Dietary Allowance
Energy	101% 2930kcal	98% 2849kcal	2900kcal per day for Men 19-50 years
Fat	292% 283g	284% 276g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	63.3% 20.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	209% 35.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	58.3% 75.7g	130g per day for Men 19-50 years
Sugars	30.6% 22g	27% 19.7g	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	% 21.5g	% 19g	g per day for Men 19-50 years
Fiber	112% 42.6g	116% 44g	38g per day for Men 19-50 years
Protein	122% 68g	121% 68g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Hazelnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.53mg	243% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.7% 4.2mg	83.3% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	196% 2.55mg	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	100% 399μg	128% 513μg	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	19% 17.2mg	31.8% 28.6mg	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	462% 69.3mg	454% 68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Hazelnuts	Recommended Dietary Allowance
Calcium	55.8% 558mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	882% 7.94mg	869% 7.82mg	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	248% 20mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	176% 739mg	420mg per day for Men 19-50 years
Manganese	1095% 25mg	1218% 28mg	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	188% 1315mg	700mg per day for Men 19-50 years
Potassium	101% 3425mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Hazelnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Hazelnuts versus 1 lb of Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Hazelnuts vs Hazelnuts:

• 1 lb of Hazelnuts contains 1.9 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.7 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Hazelnuts provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per one pound.
• Both Dry Roasted Hazelnuts Or Filberts as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Hazelnuts vs Hazelnuts:

• 1 pound of Roasted Hazelnuts has 1.7 times more Selenium than Hazelnuts.
• Both Roasted Hazelnuts and Hazelnuts contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Hazelnuts contains 1.5 times more Omega 3 than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Hazelnuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per one pound.