Comparing Nutrients in 100 grams Blanched Hazelnuts VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Blanched Hazelnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	21.7% 629kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	64.3% 62.4g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	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% 17g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	% 3.35g	% 4.75g	g per day for Men 19-50 years
Fiber	29% 11g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	19.5% 78μg	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	2.22% 2mg	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	117% 17.5mg	102% 15.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	15% 149mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	41.3% 3.3mg	54.8% 4.38mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	550% 12.7mg	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	44.3% 310mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	19.4% 658mg	22.2% 755mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	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	20% 2.2mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.068% 2.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Hazelnuts vs Roasted Hazelnuts:

• Blanched Hazelnuts Or Filberts have 1.4 times more Vitamin B1 than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 1.3 times more Vitamin B3 and 1.9 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dry Roasted Hazelnuts Or Filberts have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 100 g.
• Both Blanched Hazelnuts Or Filberts 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 Blanched Hazelnuts vs Roasted Hazelnuts:

• Blanched Hazelnuts Or Filberts have 1.2 times more Calcium and 2.3 times more Manganese than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 1.3 times more Iron than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dry Roasted Hazelnuts Or Filberts have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Hazelnuts Or Filberts contain 1.5 times more Omega 6 and 1.4 times more Sugars than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dry Roasted Hazelnuts Or Filberts have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate, Fiber and Protein per 100 g.
• Both Blanched Hazelnuts Or Filberts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.