Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Hazelnuts

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Hazelnuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	25.5% 33g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	12% 8.6g	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% 0g	0.19% 0.14g	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	% 0.079g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 8.33g	g per day for Men 19-50 years
Fiber	55% 21g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	75.2% 42g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	36.4% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	86% 1.1mg	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	13.4% 53.6μg	56% 224μg	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	14% 12.5mg	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	344% 51.5mg	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Hazelnuts	Recommended Dietary Allowance
Calcium	57.7% 577mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	380% 3.42mg	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	91% 7.3mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	533% 12.3mg	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	132% 925mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Hazelnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Hazelnuts:

• 7 ounces of Oil Roasted Almonds have 6.9 times more Vitamin B2, 2 times more Vitamin B3 and 1.7 times more Vitamin E than Hazelnuts.
• While 7 oz of Hazelnuts contain 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.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Hazelnuts:

• 7 ounces of Oil Roasted Almonds have 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.
• While 7 oz of Hazelnuts contain 1.8 times more Copper, 1.3 times more Iron and 2.5 times more Manganese than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Hazelnuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.7 times more Omega 6 and 1.4 times more Protein than Hazelnuts.
• While 7 oz of Hazelnuts contain more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Hazelnuts offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3