Comparing Nutrients in 14 ounces Chocolate-flavored hazelnut spread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chocolate-flavored hazelnut spread	4%	50%	46%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chocolate-flavored hazelnut spread	Sunflower Seeds	Recommended Dietary Allowance
Energy	73.8% 2139kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	122% 118g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	353% 113g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 248g	61% 79.4g	130g per day for Men 19-50 years
Sugars	296% 215g	14.3% 10.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	90% 34g	38g per day for Men 19-50 years
Protein	38.3% 21.5g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	411% 5.34mg	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	14% 55.6μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	44.7% 1.07μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	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	131% 19.7mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate-flavored hazelnut spread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 429mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	794% 7.14mg	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	217% 17.4mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	336% 7.74mg	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	86% 603mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chocolate-flavored hazelnut spread vs Sunflower Seeds:

• Chocolate-flavored hazelnut spread has more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.4 times more Vitamin B1, 2.1 times more Vitamin B2, 19.5 times more Vitamin B3, 3.2 times more Vitamin B5, 16.4 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin C and 7.1 times more Vitamin E than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chocolate-flavored hazelnut spread vs Sunflower Seeds:

• Chocolate-flavored hazelnut spread has 1.4 times more Calcium and 4.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Copper, 5.1 times more Magnesium, 2.2 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Potassium, 14.7 times more Selenium and 4.7 times more Zinc than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Dried Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chocolate-flavored hazelnut spread has 6.4 times more Saturated Fat, 3.1 times more Carbohydrate and 20.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, more Omega 3, more Omega 6, 1.6 times more Fiber and 3.8 times more Protein than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Dried Sunflower Seed Kernels have similar amounts of Energy per 14 oz.
• Both Chocolate-flavored hazelnut spread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.