Comparing Nutrients in 100 grams Chocolate-flavored hazelnut spread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Chocolate-flavored hazelnut spread	4%	50%	46%
Almonds	14%	72%	14%

Macro Nutrients

	Chocolate-flavored hazelnut spread	Almonds	Recommended Dietary Allowance
Energy	18.6% 539kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	89% 28.4g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	74.6% 54g	6% 4.35g	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	NA	0.15% 0.11g	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	NA	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.67% 0.43mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.5% 14μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	33% 4.96mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate-flavored hazelnut spread	Almonds	Recommended Dietary Allowance
Calcium	11% 108mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	115% 1.03mg	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	54.8% 4.38mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	37.7% 0.87mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.7% 152mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	9.64% 1.06mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.029% 1.07g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Chocolate-flavored hazelnut spread vs Almonds:

• Chocolate-flavored hazelnut spread has more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.4 times more Vitamin B1, 6.7 times more Vitamin B2, 8.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9 and 5.2 times more Vitamin E than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Chocolate-flavored hazelnut spread vs Almonds:

• Chocolate-flavored hazelnut spread has 41 times more Sodium than Almonds.
• While Almonds contain 2.5 times more Calcium, 2.2 times more Copper, 4.2 times more Magnesium, 2.5 times more Manganese, 3.2 times more Phosphorus, 1.8 times more Potassium and 2.9 times more Zinc than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Almonds have similar amounts of Iron and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Chocolate-flavored hazelnut spread has 7.5 times more Saturated Fat, 2.9 times more Carbohydrate and 12.4 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Fat, more Omega 6, 2.3 times more Fiber and 3.9 times more Protein than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Almonds have similar amounts of Energy per 100 g.
• Both Chocolate-flavored hazelnut spread as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.