Comparing Nutrients in 1 pound Hazelnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Hazelnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	98% 2849kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.7g	61.7% 80g	130g per day for Men 19-50 years
Sugars	27% 19.7g	28.5% 20.6g	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	0.44% 0.32g	0% 0g	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	% 0.32g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 19g	% 20g	g per day for Men 19-50 years
Fiber	116% 44g	125% 47.6g	38g per day for Men 19-50 years
Protein	121% 68g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Oil Roasted 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	243% 2.9mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	41% 0.54mg	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	128% 513μg	30.6% 122μg	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	31.8% 28.6mg	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	454% 68mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	51.7% 517mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	481% 4.33mg	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	266% 21.3mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	485% 11mg	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	188% 1315mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Oil Roasted Almonds per 1 lb

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

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

• 1 pound of Hazelnuts has 7 times more Vitamin B1, 4 times more Vitamin B5, 4.8 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 6.9 times more Vitamin B2, 2 times more Vitamin B3 and 1.7 times more Vitamin E than Hazelnuts.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Hazelnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hazelnuts vs Oil Roasted Almonds:

• 1 pound of Hazelnuts has 1.8 times more Copper, 1.3 times more Iron and 2.5 times more Manganese than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.6 times more Calcium, 1.7 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Selenium and 1.3 times more Zinc than Hazelnuts.
• Both Hazelnuts and Oil Roasted Almonds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hazelnuts has more Omega 3 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.7 times more Omega 6 and 1.4 times more Protein than Hazelnuts.
• Both Hazelnuts and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3