Comparing Nutrients in 5 ounces Roasted Almonds VS Roasted Hazelnuts

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	29.2% 848kcal	31.6% 916kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	91% 88.5g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	19% 25g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	9.56% 6.93g	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	0.02% 0.014g	0.14% 0.099g	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	% 0.014g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 6.73g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	35% 13.3g	38g per day for Men 19-50 years
Protein	53% 29.7g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	67.6% 0.88mg	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	19.5% 78μg	31% 125μg	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	6% 5.4mg	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	226% 34mg	144% 21.7mg	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

	Roasted Almonds	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	38% 380mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	276% 2.5mg	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	66% 5.3mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	342% 7.87mg	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	95% 668mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Roasted Hazelnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Roasted Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Roasted Hazelnuts:

• 5 ounces of Roasted Almonds have 9.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.6 times more Vitamin E than Roasted Hazelnuts.
• While 5 oz of Dry Roasted Hazelnuts Or Filberts contain 4.4 times more Vitamin B1, 2.9 times more Vitamin B5, 4.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Roasted Hazelnuts:

• 5 ounces of Roasted Almonds have 2.2 times more Calcium, 1.6 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Zinc than Roasted Hazelnuts.
• While 5 oz of Dry Roasted Hazelnuts Or Filberts contain 1.6 times more Copper, 2.5 times more Manganese and 2.1 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Roasted Hazelnuts contain similar levels of Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.5 times more Omega 6 and 1.4 times more Protein than Roasted Hazelnuts.
• While 5 oz of Dry Roasted Hazelnuts Or Filberts contain 6 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Roasted Hazelnuts offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3