Comparing Nutrients in 14 ounces Blanched Hazelnuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Blanched Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	86% 2496kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	128% 22g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	73.5% 96g	130g per day for Men 19-50 years
Sugars	19% 14g	15% 11g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 13.3g	NA	g per day for Men 19-50 years
Fiber	115% 43.7g	116% 44g	38g per day for Men 19-50 years
Protein	97% 54.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.9mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.7% 3.23mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	245% 3.2mg	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	77.4% 310μg	235% 941μg	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	8.8% 7.94mg	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	463% 69.5mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	59% 591mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	807% 7.26mg	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	164% 13mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	2183% 50.2mg	364% 8.37mg	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	176% 1230mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	77% 2612mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Hazelnuts vs Roasted Sunflower Seeds:

• Blanched Hazelnuts Or Filberts have 4.5 times more Vitamin B1 and 1.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 4.5 times more Vitamin B3, 8.6 times more Vitamin B5, 1.4 times more Vitamin B6, 3 times more Vitamin B9 and 1.5 times more Vitamin E than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Hazelnuts vs Roasted Sunflower Seeds:

• Blanched Hazelnuts Or Filberts have 2.1 times more Calcium, 1.2 times more Magnesium and 6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Phosphorus, 1.3 times more Potassium, 19.3 times more Selenium and 2.4 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Hazelnuts Or Filberts have 1.2 times more Fat and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6 times more Omega 6, 1.4 times more Carbohydrate and 1.4 times more Protein than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat, Omega 3 and Fiber per 14 oz.
• Both Blanched Hazelnuts Or Filberts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.