Comparing Nutrients in 100 grams Roasted Hazelnuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Almond paste	8%	52%	40%

Macro Nutrients

	Roasted Hazelnuts	Almond paste	Recommended Dietary Allowance
Energy	22.3% 646kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.4g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	36.8% 48g	130g per day for Men 19-50 years
Sugars	6.74% 4.9g	50% 36.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	24.7% 9.4g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	27% 15g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	2.77% 0.036mg	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	22% 88μg	18.3% 73μg	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	4.22% 3.8mg	0.11% 0.1mg	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	102% 15.3mg	90% 13.5mg	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	Almond paste	Recommended Dietary Allowance
Calcium	12.3% 123mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	50.4% 0.45mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	37.2% 0.86mg	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	44.3% 310mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	22.2% 755mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Almond paste per 100 g

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

Lets compare vitamin content per 100 grams of Roasted Hazelnuts vs Almond paste:

• 100 grams of Roasted Hazelnuts have 4.1 times more Vitamin B1, 1.4 times more Vitamin B3, 8.2 times more Vitamin B5, 17.2 times more Vitamin B6, 1.2 times more Vitamin B9 and 38 times more Vitamin C than Almond paste.
• While 100 g of Almond paste contain 3.4 times more Vitamin B2 than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Almond paste provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Almond paste have insufficient amounts of Vitamin C
• Both Dry Roasted Hazelnuts Or Filberts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Hazelnuts vs Almond paste:

• 100 grams of Roasted Hazelnuts have 3.9 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 6.5 times more Manganese, 1.2 times more Phosphorus, 2.4 times more Potassium and 1.7 times more Zinc than Almond paste.
• While 100 g of Almond paste contain 1.4 times more Calcium than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Almond paste contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Hazelnuts have 1.4 times more Energy, 2.2 times more Fat, 1.7 times more Saturated Fat, 1.5 times more Omega 6, 2 times more Fiber and 1.7 times more Protein than Almond paste.
• While 100 g of Almond paste contain 3.3 times more Omega 3, 2.7 times more Carbohydrate and 7.4 times more Sugars than Dry Roasted Hazelnuts Or Filberts.