Comparing Nutrients in 1 kilogram Hazelnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	217% 6280kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	626% 608g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	140% 44.6g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	461% 78.3g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 167g	276% 358g	130g per day for Men 19-50 years
Sugars	60% 43.4g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 42g	NA	g per day for Men 19-50 years
Fiber	255% 97g	137% 52g	38g per day for Men 19-50 years
Protein	267% 150g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	536% 6.43mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	184% 9.2mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	579% 7.53mg	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	283% 1130μg	555% 2220μg	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	70% 63mg	14.4% 13mg	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	1002% 150mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	114% 1140mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	1917% 17.3mg	1903% 17mg	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	588% 47mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	388% 1630mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	2685% 61.8mg	859% 19.8mg	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	414% 2900mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	223% 24.5mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	1.44% 53g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Hazelnuts versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hazelnuts vs Sunflower Seed Flour:

• 1 kilogram of Hazelnuts has 4.8 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 5 times more Vitamin B1, 2.4 times more Vitamin B2, 4.1 times more Vitamin B3, 7.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Hazelnuts.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Hazelnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hazelnuts vs Sunflower Seed Flour:

• 1 kilogram of Hazelnuts has 3.1 times more Manganese and 10.1 times more Potassium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.4 times more Iron, 2.1 times more Magnesium, 2.4 times more Phosphorus, 24.3 times more Selenium and 2 times more Zinc than Hazelnuts.
• Both Hazelnuts and Sunflower Seed Flour contain similar levels of Calcium and Copper per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hazelnuts has 1.9 times more Energy, 37.7 times more Fat, 32.3 times more Saturated Fat, 43.5 times more Omega 3, 9 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.1 times more Carbohydrate and 3.2 times more Protein than Hazelnuts.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3