Comparing Nutrients in 1 pound Roasted Hazelnuts VS Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Roasted Hazelnuts	Almonds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.53mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.7% 4.2mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	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	100% 399μg	50% 200μg	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	19% 17.2mg	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	462% 69.3mg	775% 116mg	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	Almonds	Recommended Dietary Allowance
Calcium	55.8% 558mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	882% 7.94mg	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	187% 785mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	1095% 25mg	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	201% 1406mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	101% 3425mg	98% 3325mg	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% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.54% 20g	3700g per day for Men 19-50 years

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

• Dry Roasted Hazelnuts Or Filberts have 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.
• While Almonds contain 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.
• Both Dry Roasted Hazelnuts Or Filberts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Hazelnuts vs Almonds:

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

Comparison of macro-nutrients per 1 pound:

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