Comparing Nutrients in 1 pound 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	84.3% 2445kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	403% 129g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	75% 98g	130g per day for Men 19-50 years
Sugars	338% 245g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	149% 56.7g	38g per day for Men 19-50 years
Protein	44% 24.5g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.6mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	51% 1.22μg	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	150% 22.5mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate-flavored hazelnut spread	Almonds	Recommended Dietary Allowance
Calcium	49% 490mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	236% 2.13mg	520% 4.68mg	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	248% 20mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	171% 3.94mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 689mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Chocolate-flavored hazelnut spread as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.