Comparing Nutrients in 100 grams 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	21.7% 628kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.8g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	46% 7.83g	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	13% 16.7g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	6% 4.34g	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	0.097% 0.07g	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	% 0.07g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 4.38g	g per day for Men 19-50 years
Fiber	25.5% 9.7g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	26.7% 15g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	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	53.6% 0.64mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	28.3% 113μg	6.75% 27μg	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	7% 6.3mg	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	100% 15mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11.4% 114mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	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	58.8% 4.7mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	268% 6.18mg	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	41.4% 290mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Oil Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Hazelnuts versus 100 g of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Hazelnuts vs Oil Roasted Almonds:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Hazelnuts vs Oil Roasted Almonds:

• 100 grams of Hazelnuts have 1.8 times more Copper, 1.3 times more Iron and 2.5 times more Manganese than Oil Roasted Almonds.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hazelnuts have more Omega 3 than Oil Roasted Almonds.
• While 100 g 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 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3