Nutrition Comparison Tool
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Almonds
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Almonds
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Hazelnuts
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 8% DV 164 calories
  • Almonds 1 oz (23 whole kernels) (x1) 8% DV 164 calories
  • Hazelnuts 1 oz (21 whole kernels) (x1) 9% DV 178 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 18% DV 14.2g
  • Almonds 1 oz (23 whole kernels) (x1) 18% DV 14.2g
  • Hazelnuts 1 oz (21 whole kernels) (x1) 22% DV 17.3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 6.1g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 6.1g
  • Hazelnuts 1 oz (21 whole kernels) (x1) 2% DV 4.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 12% DV 6g
  • Almonds 1 oz (23 whole kernels) (x1) 12% DV 6g
  • Hazelnuts 1 oz (21 whole kernels) (x1) 8% DV 4.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 0% DV 0mg
  • Almonds 1 oz (23 whole kernels) (x1) 0% DV 0mg
  • Hazelnuts 1 oz (21 whole kernels) (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 5% DV 1.1g
  • Almonds 1 oz (23 whole kernels) (x1) 5% DV 1.1g
  • Hazelnuts 1 oz (21 whole kernels) (x1) 6% DV 1.3g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 13% DV 3.6g
  • Almonds 1 oz (23 whole kernels) (x1) 13% DV 3.6g
  • Hazelnuts 1 oz (21 whole kernels) (x1) 10% DV 2.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 1.2g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 1.2g
  • Hazelnuts 1 oz (21 whole kernels) (x1) 2% DV 1.2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 1.1mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 1.1mg
  • Hazelnuts 1 oz (21 whole kernels) (x1) 7% DV 1.3mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 76.4mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 76.4mg
  • Hazelnuts 1 oz (21 whole kernels) (x1) 2% DV 32.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 4% DV 208.2mg
  • Almonds 1 oz (23 whole kernels) (x1) 4% DV 208.2mg
  • Hazelnuts 1 oz (21 whole kernels) (x1) 4% DV 193.1mg
Comparison Table

Table Legend

  1. Almonds
  2. Almonds
  3. Hazelnuts
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 28 28 28
Calories
(%DV)		 164
(8%)		 164
(8%)		 178
(9%)
Fat (g)
(%DV)		 14.2
(18%)		 14.2
(18%)		 17.3
(22%)
Protein (g)
(%DV)		 6
(12%)		 6
(12%)		 4.2
(8%)
Carbohydrate (g)
(%DV)		 6.1
(2%)		 6.1
(2%)		 4.7
(2%)
Sugars (g)
(%DV)		 1.2
(2%)		 1.2
(2%)		 1.2
(2%)
Fiber (g)
(%DV)		 3.6
(13%)		 3.6
(13%)		 2.8
(10%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1.1
(5%)		 1.1
(5%)		 1.3
(6%)
Net-Carbs (g) 2.6
2.6
2
Trans Fatty Acids (g) 0
0
--
  Minerals
Food # 1 2 3
Weight (g) 28 28 28
Calcium (mg)
(%DV)		 76.4
(6%)		 76.4
(6%)		 32.4
(2%)
Iron, Fe (mg)
(%DV)		 1.1
(6%)		 1.1
(6%)		 1.3
(7%)
Potassium, K (mg)
(%DV)		 208.2
(4%)		 208.2
(4%)		 193.1
(4%)
Magnesium (mg)
(%DV)		 76.7
(18%)		 76.7
(18%)		 46.3
(11%)
Phosphorus, P (mg)
(%DV)		 136.6
(11%)		 136.6
(11%)		 82.4
(7%)
Sodium (mg)
(%DV)		 0.28
(0%)		 0.28
(0%)		 0
(0%)
Zinc, Zn (mg)
(%DV)		 0.89
(8%)		 0.89
(8%)		 0.7
(6%)
Copper, Cu (mg)
(%DV)		 0.29
(33%)		 0.29
(33%)		 0.49
(54%)
Manganese (mg)
(%DV)		 0.62
(27%)		 0.62
(27%)		 1.8
(76%)
Selenium, Se (mcg)
(%DV)		 1.2
(2%)		 1.2
(2%)		 0.68
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0
0
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 28 28 28
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0.28
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 1.8
(2%)
Thiamin (B1) (mg)
(%DV)		 0.06
(5%)		 0.06
(5%)		 0.18
(15%)
Riboflavin (B2) (mg)
(%DV)		 0.32
(25%)		 0.32
(25%)		 0.03
(2%)
Niacin (B3) (mg)
(%DV)		 1
(6%)		 1
(6%)		 0.51
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.13
(3%)		 0.13
(3%)		 0.26
(5%)
Vitamin B6 (mg)
(%DV)		 0.04
(2%)		 0.04
(2%)		 0.16
(9%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 12.5
(3%)		 12.5
(3%)		 32.1
(8%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 12.5
(3%)		 12.5
(3%)		 32.1
(8%)
Folate DFE (mcg)
(%)		 12.5
(3%)		 12.5
(3%)		 32.1
(8%)
Choline (mg)
(%DV)		 14.8
(3%)		 14.8
(3%)		 13
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0.28
(0%)		 0.28
(0%)		 3.1
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0.85
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0.57 0.57 5.7
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0.28
0.28
26.1
Vitamin E (mg)
(%DV)		 7.3
(49%)		 7.3
(49%)		 4.3
(28%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 0
(0%)		 4
(3%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 28 28 28
Water (g) 1.3
1.3
1.5
Ash (g) 0.84
0.84
0.65
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 0.6
0.6
-0.59
  Carbohydrates
Food # 1 2 3
Weight (g) 28 28 28
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 1.1
1.1
1.2
Glucose (Dextrose) (g) 0.05
0.05
0.02
Fructose (g) 0.03
0.03
0.02
Lactose (g) 0
0
0
Maltose (g) 0.01
0.01
0
Galactose (g) 0.02
0.02
--
Starch (g) 0.2
0.2
0.14
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 28 28 28
Monounsaturated Fats (g) 8.96
8.96
12.965
Polyunsaturated Fats (g) 3.501
3.501
2.249
Omega 3s (g)
(%AI)		 0.001
(0%)		 0.001
(0%)		 0.025
(2%)
Omega 6s (g)
(%AI)		 3.499
(21%)		 3.499
(21%)		 2.225
(13%)
Omega 3 to Omega 6 Ratio 0
0
0.01
Omega 6 to Omega 3 Ratio 4107.33
4107.33
90.03
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.001
(0%)		 0.001
(0%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 3.499
3.499
--
gamma-Linolenic Acid (GLA) (g) 0
0
--
c-c-n6-Eicosadienoic Acid (g) 0.001
0.001
0
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) 0
0
0
Myristic Acid (14:0) (g) 0.001
0.001
0
Pentadecanoic Acid (15:0) (g) 0
0
0
Palmitic Acid (16:0) (g) 0.876
0.876
0.88
Margaric Acid (17:0) (g) 0.001
0.001
0
Stearic Acid (18:0) (g) 0.2
0.2
0.359
Arachidic Acid (20:0) (g) 0.002
0.002
0.029
Behenic Acid (22:0) (g) 0
0
0
Lignoceric Acid (24:0) (g) 0
0
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
0
Pentadecenoic Acid (15:1) (g) 0
0
--
Palmitoleic Acid (16:1) (g) 0.068
0.068
0.033
cis-Palmitoleic Acid (16:1 cis) (g) 0.064
0.064
--
Heptadecenoic Acid (17:1) (g) 0.004
0.004
--
Oleic Acid (18:1) (g) 8.887
8.887
12.895
c-Oleic Acid (18:1 cis) (g) 8.887
8.887
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.001
0.001
0.037
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0
0
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 3.5
3.5
2.225
Conjugated Linoleic Acid (CLAs) (g) 0.001
0.001
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.001
0.001
0.025
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) 0.001
0.001
--
t-Monoenoic Fats (g) 0.003
0.003
--
t-Palmitoleic Acid (16:1 t) (g) 0.003
0.003
--
t-Oleic Acid (18:1 t) (g) 0
0
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) 0.001
0.001
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) 0.001
0.001
0
Campesterol (g) 0.001
0.001
0.002
Beta-sitosterol (g) 0.037
0.037
0.029
Amino Acids
Food # 1 2 3
Weight (g) 28 28 28
Essential  
Histidine (mg)
(%RDI)		 153
(22%)		 153
(22%)		 123
(18%)
Isoleucine (mg)
(%RDI)		 213
(15%)		 213
(15%)		 155
(11%)
Leucine (mg)
(%RDI)		 418
(15%)		 418
(15%)		 302
(11%)
Lysine (mg)
(%RDI)		 161
(8%)		 161
(8%)		 119
(6%)
Methionine (mg)
(%RDI)		 45
(6%)		 45
(6%)		 63
(9%)
Phenylalanine (mg)
(%RDI)		 321
(37%)		 321
(37%)		 188
(22%)
Threonine (mg)
(%RDI)		 171
(16%)		 171
(16%)		 141
(13%)
Tryptophan (mg)
(%RDI)		 60
(21%)		 60
(21%)		 55
(20%)
Valine (mg)
(%RDI)		 243
(13%)		 243
(13%)		 199
(11%)
Conditional  
Arginine (mg) 700
700
628
Cystine (mg)
(%RDI)		 61
(21%)		 61
(21%)		 79
(27%)
Glycine (mg) 406
406
206
Proline (mg) 275
275
159
Tyrosine (mg)
(%RDI)		 128
(15%)		 128
(15%)		 103
(12%)
Non-Essential  
Alanine (mg) 284
284
207
Aspartic acid (mg) 749
749
477
Betaine (mg) 0.14
0.14
0.11
Glutamic acid (mg) 1763
1763
1054
Hydroxyproline (mg) --
--
--
Serine (mg) 259
259
209
Data Source
Almonds
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Almonds
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Hazelnuts
USDA Food Data Central Standard Release (Common)