Comparing Nutrients in 1 pound Roasted Almonds VS Hazelnuts

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Hazelnuts	Recommended Dietary Allowance
Energy	94% 2712kcal	98% 2849kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	284% 276g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	63.3% 20.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	209% 35.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	58.3% 75.7g	130g per day for Men 19-50 years
Sugars	30.4% 22g	27% 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	0.063% 0.045g	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	% 0.045g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 19g	g per day for Men 19-50 years
Fiber	130% 49.4g	116% 44g	38g per day for Men 19-50 years
Protein	170% 95g	121% 68g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	243% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	83.3% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	196% 2.55mg	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	62.4% 249μg	128% 513μg	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	31.8% 28.6mg	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	723% 108mg	454% 68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Hazelnuts	Recommended Dietary Allowance
Calcium	122% 1216mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	869% 7.82mg	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	211% 17mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	176% 739mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	1218% 28mg	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	305% 2136mg	188% 1315mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.65% 24g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 10.6 times more Vitamin B2, 2 times more Vitamin B3 and 1.6 times more Vitamin E than Hazelnuts.
• While Hazelnuts contain 8.4 times more Vitamin B1, 2.9 times more Vitamin B5, 4.1 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Hazelnuts:

• Dry Roasted Almonds have 2.4 times more Calcium, 1.7 times more Magnesium, 1.6 times more Phosphorus and 1.4 times more Zinc than Hazelnuts.
• While Hazelnuts contain 1.6 times more Copper, 1.3 times more Iron and 2.8 times more Manganese than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Hazelnuts have similar amounts of Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 1.7 times more Omega 6, 1.3 times more Carbohydrate and 1.4 times more Protein than Hazelnuts.
• While Hazelnuts contain 8.7 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Hazelnuts have similar amounts of Energy, Fat, Saturated Fat, Sugars and Fiber per 1 lb.
• Both Dry Roasted Almonds as well as Hazelnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.