Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Oil Roasted Almonds	Hazelnuts	Recommended Dietary Allowance
Energy	209% 6070kcal	217% 6280kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	626% 608g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	140% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	128% 167g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	0% 0g	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	% 0.4g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 42g	g per day for Men 19-50 years
Fiber	276% 105g	255% 97g	38g per day for Men 19-50 years
Protein	379% 212g	267% 150g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	76.7% 0.92mg	536% 6.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	184% 9.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	433% 5.63mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Hazelnuts	Recommended Dietary Allowance
Calcium	291% 2910mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	588% 47mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	388% 1630mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	2685% 61.8mg	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	666% 4660mg	414% 2900mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	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	279% 30.7mg	223% 24.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.44% 53g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 6.9 times more Vitamin B2, 2 times more Vitamin B3 and 1.7 times more Vitamin E than Hazelnuts.
• While Hazelnuts contain 7 times more Vitamin B1, 4 times more Vitamin B5, 4.8 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted 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 Oil Roasted Almonds vs Hazelnuts:

• Oil Roasted Almonds have 2.6 times more Calcium, 1.7 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Selenium and 1.3 times more Zinc than Hazelnuts.
• While Hazelnuts contain 1.8 times more Copper, 1.3 times more Iron and 2.5 times more Manganese than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Hazelnuts have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Almonds have 1.7 times more Omega 6 and 1.4 times more Protein than Hazelnuts.
• While Hazelnuts contain more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Hazelnuts have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per 1 kg.
• Both Oil Roasted Almonds as well as Hazelnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.