Comparing Nutrients in 500 calories Roasted Hazelnuts VS Hazelnuts

Weight per 500 calories

• Roasted Hazelnuts: 77.4g
• Hazelnuts: 79.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Roasted Hazelnuts or Hazelnuts?

Macros Ratio

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

Macro Nutrients

	Roasted Hazelnuts	Hazelnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	49.8% 48.3g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	11% 3.55g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	36.7% 6.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	5.22% 3.8g	4.77% 3.46g	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	0.075% 0.054g	0.077% 0.056g	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	% 0.054g	% 0.056g	g per day for Men 19-50 years
Sucrose	% 3.68g	% 3.34g	g per day for Men 19-50 years
Fiber	19% 7.28g	20.3% 7.72g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.26% 2.32μg	0.088% 0.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.32% 0.095mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	8.96% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	34.5% 0.45mg	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	17% 68μg	22.5% 90μg	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	3.27% 2.94mg	5.57% 5mg	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	79% 12mg	79.8% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.42% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Hazelnuts	Recommended Dietary Allowance
Calcium	9.52% 95mg	9.08% 91mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	153% 1.37mg	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	42.4% 3.4mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	214% 4.9mg	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	34.3% 240mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	17% 584mg	16% 541mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.17μg	3.47% 1.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	0.11% 4.23g	3700g per day for Men 19-50 years

Roasted Hazelnuts VS Hazelnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Hazelnuts or Hazelnuts?

Lets compare vitamin content per 500 calories of Roasted Hazelnuts vs Hazelnuts:

• 500 kcal of Hazelnuts contain 2 times more Vitamin B1 and 1.3 times more Vitamin B9 than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Hazelnuts provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 500 calories.
• Both Dry Roasted Hazelnuts Or Filberts as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Hazelnuts vs Hazelnuts:

• Both Dry Roasted Hazelnuts Or Filberts and Hazelnuts have similar amounts of minerals per 500 kcal
• Both Roasted Hazelnuts and Hazelnuts contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 calories.
• Both Dry Roasted Hazelnuts Or Filberts as well as Hazelnuts lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Dry Roasted Hazelnuts Or Filberts and Hazelnuts have similar amounts of macro-nutrients per 500 kcal
• Both Roasted Hazelnuts and Hazelnuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 500 calories.
• Both Dry Roasted Hazelnuts Or Filberts as well as Hazelnuts provide inadequate amounts of Omega 3 in 500 calories.