Comparing Nutrients in 7 ounces Hazelnuts VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Hazelnuts	Oil Roasted 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.82mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	18% 0.23mg	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	56% 224μg	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	22.6% 226mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	212% 4.9mg	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	82.2% 575mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	40.8% 1387mg	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	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Oil Roasted Almonds per 7 oz

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hazelnuts have more Omega 3 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.7 times more Omega 6 and 1.4 times more Protein than Hazelnuts.
• Both Hazelnuts and Oil Roasted Almonds 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