Comparing Nutrients in 100 grams 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	21.7% 628kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.8g	64.3% 62.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	46% 7.83g	49.4% 8.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	6% 4.34g	6.74% 4.9g	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	0.097% 0.07g	0.097% 0.07g	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	% 0.07g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 4.75g	g per day for Men 19-50 years
Fiber	25.5% 9.7g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	26.7% 15g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	47.7% 0.62mg	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	28.3% 113μg	22% 88μg	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	7% 6.3mg	4.22% 3.8mg	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	100% 15mg	102% 15.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	11.4% 114mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	194% 1.75mg	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	58.8% 4.7mg	54.8% 4.38mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	268% 6.18mg	241% 5.55mg	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	41.4% 290mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	22.2% 755mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	0.068% 2.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Hazelnuts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Hazelnuts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.