Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Oil Roasted Almonds	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	209% 6070kcal	217% 6290kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	630% 612g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	146% 46.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	323% 55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	131% 170g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	48% 35g	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	% 33.5g	g per day for Men 19-50 years
Fiber	276% 105g	289% 110g	38g per day for Men 19-50 years
Protein	379% 212g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	396% 4.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	163% 8.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	450% 5.85mg	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	195% 780μg	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	22.2% 20mg	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	1167% 175mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	291% 2910mg	149% 1490mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	1778% 16mg	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	413% 33mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	5500% 127mg	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	443% 3100mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	194% 6580mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	74.5% 41μg	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	200% 22mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.56% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Blanched Hazelnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Blanched Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Almonds has 7.1 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.5 times more Vitamin E than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 5.2 times more Vitamin B1, 3.6 times more Vitamin B5, 5 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Blanched Hazelnuts:

• 1 kilogram of Oil Roasted Almonds has 2 times more Calcium, 1.7 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Zinc than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 1.7 times more Copper and 5.1 times more Manganese than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Blanched Hazelnuts contain similar levels of Iron, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 2.5 times more Omega 6, 1.3 times more Sugars and 1.5 times more Protein than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Blanched Hazelnuts offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3