Comparing Nutrients in 7 ounces Roasted Hazelnuts VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Roasted Hazelnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	44.2% 1282kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	128% 124g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	28% 8.95g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	27% 35g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	% 9.43g	% 8.7g	g per day for Men 19-50 years
Fiber	49% 18.7g	55% 21g	38g per day for Men 19-50 years
Protein	53.3% 30g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	43.7% 175μg	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	8.38% 7.54mg	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	202% 30.3mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	24.4% 244mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	386% 3.47mg	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	109% 8.7mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	479% 11mg	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	88% 615mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	44% 1498mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	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	45% 4.96mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Dry Roasted Hazelnuts Or Filberts have 3.7 times more Vitamin B1, 4 times more Vitamin B5, 5.3 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.7 times more Vitamin E than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Hazelnuts Or Filberts have 1.8 times more Copper and 2.3 times more Manganese than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.4 times more Calcium, 1.6 times more Magnesium and 1.5 times more Phosphorus than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Oil Roasted Almonds have similar amounts of Iron, Potassium, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Hazelnuts Or Filberts have more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Omega 6 and 1.4 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Oil Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Sugars and Fiber per 7 oz.
• Both Dry Roasted Hazelnuts Or Filberts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.