Comparing Nutrients in 5 ounces 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	26.3% 764kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	43.4% 42g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	126% 40.3g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	106% 76.6g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	20% 7.65g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	13.7% 7.67g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16% 0.38μg	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	47% 7.03mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate-flavored hazelnut spread	Almonds	Recommended Dietary Allowance
Calcium	15.3% 153mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	162% 1.46mg	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	77.6% 6.2mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.8% 215mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.041% 1.5g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Chocolate-flavored hazelnut spread as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.