Comparing Nutrients in 7 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	43% 1246kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	27.7% 8.86g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	33% 42.8g	130g per day for Men 19-50 years
Sugars	12% 8.6g	12% 8.63g	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	0.19% 0.14g	0.3% 0.22g	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	% 0.14g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 8.33g	% 7.84g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	65.3% 25g	38g per day for Men 19-50 years
Protein	53% 29.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.82mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	22% 87.3μg	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	14% 12.5mg	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	199% 30mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Almonds	Recommended Dietary Allowance
Calcium	22.6% 226mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	227% 2.05mg	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	117% 9.33mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82.2% 575mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	44% 4.86mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Hazelnuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.