Comparing Nutrients in 1 pound Almonds VS Roasted Hazelnuts

Macros Ratio

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

Macro Nutrients

	Almonds	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	91% 2626kcal	101% 2930kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	292% 283g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	224% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	61.4% 80g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	30.6% 22g	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	0.69% 0.5g	0.44% 0.32g	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	% 0.77g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 18g	% 21.5g	g per day for Men 19-50 years
Fiber	149% 56.7g	112% 42.6g	38g per day for Men 19-50 years
Protein	171% 96g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Almonds	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	83.7% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	216% 2.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	100% 399μg	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	19% 17.2mg	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	775% 116mg	462% 69.3mg	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

	Almonds	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	122% 1220mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	882% 7.94mg	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	210% 17mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	187% 785mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	1095% 25mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	101% 3425mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.31% 11.4g	3700g per day for Men 19-50 years

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

• Almonds have 9.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.7 times more Vitamin E than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 1.6 times more Vitamin B1, 2 times more Vitamin B5, 4.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Roasted Hazelnuts:

• Almonds have 2.2 times more Calcium, 1.6 times more Magnesium, 1.6 times more Phosphorus and 1.2 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 1.7 times more Copper and 2.5 times more Manganese than Almonds.
• Both Almonds and Dry Roasted Hazelnuts Or Filberts have similar amounts of Iron, Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.5 times more Omega 6, 1.2 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 20 times more Omega 3 than Almonds.
• Both Almonds and Dry Roasted Hazelnuts Or Filberts have similar amounts of Energy, Fat, Saturated Fat and Sugars per 1 lb.
• Both Almonds as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.