Comparing Nutrients in 1 kilogram Almonds VS Hazelnuts

Macros Ratio

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

Macro Nutrients

	Almonds	Hazelnuts	Recommended Dietary Allowance
Energy	200% 5790kcal	217% 6280kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	626% 608g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	140% 44.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	461% 78.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	128% 167g	130g per day for Men 19-50 years
Sugars	60% 43.5g	60% 43.4g	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	1.5% 1.1g	0.97% 0.7g	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	% 1.7g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 42g	g per day for Men 19-50 years
Fiber	329% 125g	255% 97g	38g per day for Men 19-50 years
Protein	378% 212g	267% 150g	56g per day for Men 19-50 years

Vitamins

	Almonds	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	536% 6.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	184% 9.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	433% 5.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	283% 1130μg	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	70% 63mg	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	1709% 256mg	1002% 150mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Hazelnuts	Recommended Dietary Allowance
Calcium	269% 2690mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1917% 17.3mg	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	464% 37mg	588% 47mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	388% 1630mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	2685% 61.8mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	414% 2900mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	223% 24.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.44% 53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Hazelnuts:

• Almonds have 10.1 times more Vitamin B2, 2 times more Vitamin B3 and 1.7 times more Vitamin E than Hazelnuts.
• While Hazelnuts contain 3.1 times more Vitamin B1, 1.9 times more Vitamin B5, 4.1 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Hazelnuts:

• Almonds have 2.4 times more Calcium, 1.7 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Selenium and 1.3 times more Zinc than Hazelnuts.
• While Hazelnuts contain 1.7 times more Copper, 1.3 times more Iron and 2.8 times more Manganese than Almonds.
• Both Almonds and Hazelnuts have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.6 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Hazelnuts.
• While Hazelnuts contain 29 times more Omega 3 than Almonds.
• Both Almonds and Hazelnuts have similar amounts of Energy, Fat, Saturated Fat and Sugars per 1 kg.
• Both Almonds as well as Hazelnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.