Comparing Nutrients in 14 ounces Roasted Almonds VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Roasted Almonds	Hazelnuts	Recommended Dietary Allowance
Energy	82% 2373kcal	86% 2492kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	249% 241g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	183% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	51% 66.3g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	23.8% 17.2g	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	0.055% 0.04g	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	% 0.04g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 19g	% 16.7g	g per day for Men 19-50 years
Fiber	114% 43.3g	101% 38.5g	38g per day for Men 19-50 years
Protein	149% 83g	106% 59.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	213% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	44.7% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	73% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	172% 2.23mg	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	54.6% 218μg	112% 448μg	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	27.8% 25mg	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	632% 95mg	398% 59.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Hazelnuts	Recommended Dietary Allowance
Calcium	106% 1064mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	761% 6.85mg	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	185% 15mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	154% 647mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	1066% 24.5mg	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	267% 1869mg	164% 1151mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	79.4% 2699mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.57% 21g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 10.6 times more Vitamin B2, 2 times more Vitamin B3 and 1.6 times more Vitamin E than Hazelnuts.
• While Hazelnuts contain 8.4 times more Vitamin B1, 2.9 times more Vitamin B5, 4.1 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Hazelnuts:

• Dry Roasted Almonds have 2.4 times more Calcium, 1.7 times more Magnesium, 1.6 times more Phosphorus and 1.4 times more Zinc than Hazelnuts.
• While Hazelnuts contain 1.6 times more Copper, 1.3 times more Iron and 2.8 times more Manganese than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Hazelnuts have similar amounts of Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.7 times more Omega 6, 1.3 times more Carbohydrate and 1.4 times more Protein than Hazelnuts.
• While Hazelnuts contain 8.7 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Hazelnuts have similar amounts of Energy, Fat, Saturated Fat, Sugars and Fiber per 14 oz.
• Both Dry Roasted Almonds as well as Hazelnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.