Comparing Nutrients in 14 ounces Almonds VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Almonds	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	79.2% 2298kcal	88.4% 2564kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	255% 248g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	56% 18g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	196% 33.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	53.7% 70g	130g per day for Men 19-50 years
Sugars	24% 17.3g	26.8% 19.4g	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	0.6% 0.44g	0.38% 0.28g	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	% 0.67g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 19g	g per day for Men 19-50 years
Fiber	131% 49.6g	98% 37.3g	38g per day for Men 19-50 years
Protein	150% 84g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	51% 8.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	73.3% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	87.3% 349μg	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	0% 0mg	16.8% 15mg	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	678% 102mg	404% 60.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	107% 1068mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	772% 6.95mg	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	184% 14.7mg	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	958% 22mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	176% 1230mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	88% 2997mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Roasted Hazelnuts:

• Almonds have 9.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.7 times more Vitamin E than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 1.6 times more Vitamin B1, 2 times more Vitamin B5, 4.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Roasted Hazelnuts:

• Almonds have 2.2 times more Calcium, 1.6 times more Magnesium, 1.6 times more Phosphorus and 1.2 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 1.7 times more Copper and 2.5 times more Manganese than Almonds.
• Both Almonds and Dry Roasted Hazelnuts Or Filberts have similar amounts of Iron, Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.5 times more Omega 6, 1.2 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 20 times more Omega 3 than Almonds.
• Both Almonds and Dry Roasted Hazelnuts Or Filberts have similar amounts of Energy, Fat, Saturated Fat and Sugars per 14 oz.
• Both Almonds as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.