Comparing Nutrients in 5 ounces Hazelnuts VS Almonds

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Almonds	Recommended Dietary Allowance
Energy	30.7% 890kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	88.8% 86g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.33g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	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	18.2% 23.7g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	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	0.14% 0.099g	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	% 0.099g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 5.95g	% 5.6g	g per day for Men 19-50 years
Fiber	36% 13.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	38% 21g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	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	76% 0.91mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	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	40% 160μg	15.6% 62.4μg	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	9.92% 8.93mg	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	142% 21.3mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Almonds	Recommended Dietary Allowance
Calcium	16% 162mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	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	83.3% 6.66mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	381% 8.75mg	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	58.7% 411mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	28.3% 964mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Hazelnuts have 3.1 times more Vitamin B1, 1.9 times more Vitamin B5, 4.1 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 10.1 times more Vitamin B2, 2 times more Vitamin B3 and 1.7 times more Vitamin E than Hazelnuts.
• Both Hazelnuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hazelnuts vs Almonds:

• Hazelnuts have 1.7 times more Copper, 1.3 times more Iron and 2.8 times more Manganese than Almonds.
• While Almonds contain 2.4 times more Calcium, 1.7 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Selenium and 1.3 times more Zinc than Hazelnuts.
• Both Hazelnuts and Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Hazelnuts have 1.2 times more Fat and 29 times more Omega 3 than Almonds.
• While Almonds contain 1.6 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Hazelnuts.
• Both Hazelnuts and Almonds have similar amounts of Energy, Saturated Fat and Sugars per 5 oz.
• Both Hazelnuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.