Comparing Nutrients in 5 ounces 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	31.6% 916kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	88.8% 86g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	19.8% 6.33g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	65.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	9.56% 6.93g	8.5% 6.15g	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	0.14% 0.099g	0.14% 0.099g	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	% 0.099g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 5.95g	g per day for Men 19-50 years
Fiber	35% 13.3g	36% 13.7g	38g per day for Men 19-50 years
Protein	38% 21.3g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	61.4% 0.8mg	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	31% 125μg	40% 160μg	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	6% 5.4mg	9.92% 8.93mg	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	144% 21.7mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Hazelnuts	Recommended Dietary Allowance
Calcium	17.4% 174mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	272% 2.45mg	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	77.6% 6.2mg	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	342% 7.87mg	381% 8.75mg	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	62.8% 439mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	28.3% 964mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.54mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	0.2% 7.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Hazelnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Hazelnuts versus 5 oz of Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Hazelnuts vs Hazelnuts:

• 5 oz of Hazelnuts contain 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 five ounces.
• Both Dry Roasted Hazelnuts Or Filberts as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Hazelnuts vs Hazelnuts:

• 5 ounces of Roasted Hazelnuts have 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Hazelnuts contain 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 five ounces.