Comparing Nutrients in 1 kilogram Roasted Hazelnuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Roasted Hazelnuts	Roasted Almonds	Recommended Dietary Allowance
Energy	223% 6460kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	643% 624g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	128% 41g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	494% 84g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	162% 210g	130g per day for Men 19-50 years
Sugars	67.4% 49g	67% 48.6g	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	0.97% 0.7g	0.14% 0.1g	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	% 0.7g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 47.5g	g per day for Men 19-50 years
Fiber	247% 94g	287% 109g	38g per day for Men 19-50 years
Protein	268% 150g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.23mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	477% 6.2mg	105% 1.36mg	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	220% 880μg	138% 550μg	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	42.2% 38mg	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	1019% 153mg	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	123% 1230mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	1944% 17.5mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	412% 1730mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	2413% 55.5mg	970% 22.3mg	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	443% 3100mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	222% 7550mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.65% 24g	3700g per day for Men 19-50 years

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

• Dry Roasted Hazelnuts Or Filberts have 4.4 times more Vitamin B1, 2.9 times more Vitamin B5, 4.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.6 times more Vitamin E than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Hazelnuts Or Filberts have 1.6 times more Copper, 2.5 times more Manganese and 2.1 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Calcium, 1.6 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Dry Roasted Almonds have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Hazelnuts Or Filberts have 6 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Omega 6 and 1.4 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per 1 kg.
• Both Dry Roasted Hazelnuts Or Filberts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.