Comparing Nutrients in 1 kilogram Chocolate-flavored hazelnut spread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Chocolate-flavored hazelnut spread	4%	50%	46%
Almonds	14%	72%	14%

Macro Nutrients

	Chocolate-flavored hazelnut spread	Almonds	Recommended Dietary Allowance
Energy	186% 5390kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	306% 297g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	888% 284g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	480% 624g	166% 216g	130g per day for Men 19-50 years
Sugars	746% 541g	60% 43.5g	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	NA	1.5% 1.1g	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	142% 54g	329% 125g	38g per day for Men 19-50 years
Protein	97% 54g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.4% 3.57mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	113% 2.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	331% 49.6mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate-flavored hazelnut spread	Almonds	Recommended Dietary Allowance
Calcium	108% 1080mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	521% 4.7mg	1146% 10.3mg	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	548% 43.8mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	377% 8.7mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	217% 1520mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chocolate-flavored hazelnut spread vs Almonds:

• Chocolate-flavored hazelnut spread has more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.4 times more Vitamin B1, 6.7 times more Vitamin B2, 8.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9 and 5.2 times more Vitamin E than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chocolate-flavored hazelnut spread vs Almonds:

• Chocolate-flavored hazelnut spread has 41 times more Sodium than Almonds.
• While Almonds contain 2.5 times more Calcium, 2.2 times more Copper, 4.2 times more Magnesium, 2.5 times more Manganese, 3.2 times more Phosphorus, 1.8 times more Potassium and 2.9 times more Zinc than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Almonds have similar amounts of Iron and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Chocolate-flavored hazelnut spread has 7.5 times more Saturated Fat, 2.9 times more Carbohydrate and 12.4 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Fat, more Omega 6, 2.3 times more Fiber and 3.9 times more Protein than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Almonds have similar amounts of Energy per 1 kg.
• Both Chocolate-flavored hazelnut spread as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.