Comparing Nutrients in 14 ounces Roasted Hazelnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Hazelnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	88.4% 2564kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	255% 248g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	196% 33.4g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	63% 81.7g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	NA	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	% 19g	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	120% 45.6g	38g per day for Men 19-50 years
Protein	107% 59.7g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.14mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.66mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.46mg	246% 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	87.3% 349μg	236% 945μg	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	16.8% 15mg	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	404% 60.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	49% 488mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	772% 6.95mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	958% 22mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	88% 2997mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Dry Roasted Hazelnuts Or Filberts have 2.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 2 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Dry Roasted Hazelnuts Or Filberts as well as Toasted 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 Roasted Hazelnuts vs Toasted Sunflower Seeds:

• Dry Roasted Hazelnuts Or Filberts have 2.2 times more Calcium, 1.3 times more Magnesium, 2.6 times more Manganese and 1.5 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Iron, 3.7 times more Phosphorus and 2.1 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 4.4 times more Omega 6 than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 14 oz.
• Both Dry Roasted Hazelnuts Or Filberts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.