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

Macros Ratio

	Protein	Fat	Carbs
Chocolate-flavored hazelnut spread	4%	50%	46%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Chocolate-flavored hazelnut spread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18.6% 539kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	89% 28.4g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	79.5% 13.5g	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	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	74.6% 54g	6.28% 4.55g	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% 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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	Oil Roasted 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	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.67% 0.43mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	9.08% 0.12mg	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	3.5% 14μg	6.75% 27μg	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	173% 26mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 108mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	106% 0.96mg	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% 3.68mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	37.7% 0.87mg	107% 2.46mg	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	21.7% 152mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	20.6% 699mg	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% 3.07mg	11mg per day for Men 19-50 years
Water	0.029% 1.07g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Chocolate-flavored hazelnut spread has 1.6 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.6 times more Vitamin B2, 8.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 5.2 times more Vitamin E than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Oil Roasted Almonds have similar amounts of Vitamin B1 per 100 g.
• Both Chocolate-flavored hazelnut spread as well as Oil Roasted 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 Oil Roasted Almonds:

• Chocolate-flavored hazelnut spread has 41 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.7 times more Calcium, 2 times more Copper, 4.3 times more Magnesium, 2.8 times more Manganese, 3.1 times more Phosphorus, 1.7 times more Potassium and 2.9 times more Zinc than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Oil Roasted Almonds have similar amounts of Iron and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Chocolate-flavored hazelnut spread has 6.8 times more Saturated Fat, 3.5 times more Carbohydrate and 11.9 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Fat, more Omega 6, 1.9 times more Fiber and 3.9 times more Protein than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Oil Roasted Almonds have similar amounts of Energy per 100 g.
• Both Chocolate-flavored hazelnut spread as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.