Comparing Nutrients in 100 grams Roasted Hazelnuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Hazelnuts	Almonds	Recommended Dietary Allowance
Energy	22.3% 646kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.4g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	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	13.5% 17.6g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	6.74% 4.9g	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	0.097% 0.07g	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	% 0.07g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 3.95g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	27% 15g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Almonds	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	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	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	22% 88μg	11% 44μg	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% 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	102% 15.3mg	171% 25.6mg	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	Almonds	Recommended Dietary Allowance
Calcium	12.3% 123mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	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	41% 173mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	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	44.3% 310mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	22.2% 755mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	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	22.7% 2.5mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Hazelnuts Or Filberts have 1.6 times more Vitamin B1, 2 times more Vitamin B5, 4.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 9.3 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 Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Hazelnuts vs Almonds:

• Dry Roasted Hazelnuts Or Filberts have 1.7 times more Copper and 2.5 times more Manganese than Almonds.
• While Almonds contain 2.2 times more Calcium, 1.6 times more Magnesium and 1.6 times more Phosphorus than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Almonds have similar amounts of Iron, Potassium, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Hazelnuts Or Filberts have 1.2 times more Fat and 20 times more Omega 3 than Almonds.
• While Almonds contain 1.5 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Almonds have similar amounts of Energy, Saturated Fat, Carbohydrate and Sugars per 100 g.
• Both Dry Roasted Hazelnuts Or Filberts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.