Comparing Nutrients in 14 ounces Roasted Hazelnuts VS Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dry Roasted Hazelnuts Or Filberts have 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.
• While Almonds contain 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.
• Both Dry Roasted Hazelnuts Or Filberts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Hazelnuts vs Almonds:

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

Comparison of macro-nutrients per 14 ounces:

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