Comparing Nutrients in 7 ounces Hazelnuts VS Roasted Hazelnuts

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	43% 1246kcal	44.2% 1282kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	128% 124g	97g per day for Men 19-50 years
Saturated Fat	27.7% 8.86g	28% 8.95g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	27% 35g	130g per day for Men 19-50 years
Sugars	12% 8.6g	13.4% 9.7g	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	0.19% 0.14g	0.19% 0.14g	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	% 0.14g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 8.33g	% 9.43g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	49% 18.7g	38g per day for Men 19-50 years
Protein	53% 29.7g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.82mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	95% 1.23mg	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	56% 224μg	43.7% 175μg	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	14% 12.5mg	8.38% 7.54mg	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	199% 30mg	202% 30.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	386% 3.47mg	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	117% 9.33mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	479% 11mg	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	82.2% 575mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	44% 1498mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44% 4.86mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.14% 5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Hazelnuts vs Roasted Hazelnuts:

• Hazelnuts have 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 Hazelnuts and Dry Roasted Hazelnuts Or Filberts have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 7 oz.
• Both Hazelnuts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hazelnuts vs Roasted Hazelnuts:

• Dry Roasted Hazelnuts Or Filberts contain 1.7 times more Selenium than Hazelnuts.
• Both Hazelnuts and Dry Roasted Hazelnuts Or Filberts have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Hazelnuts have 1.5 times more Omega 3 than Dry Roasted Hazelnuts Or Filberts.
• Both Hazelnuts and Dry Roasted Hazelnuts Or Filberts have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Hazelnuts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.