Comparing Nutrients in 1 kilogram Hazelnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	217% 6280kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	626% 608g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	140% 44.6g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	461% 78.3g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 167g	154% 200g	130g per day for Men 19-50 years
Sugars	60% 43.4g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	255% 97g	226% 86g	38g per day for Men 19-50 years
Protein	267% 150g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	536% 6.43mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	184% 9.2mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	114% 1140mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1917% 17.3mg	2000% 18mg	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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	388% 1630mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	2685% 61.8mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	223% 24.5mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.44% 53g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Hazelnuts have 4.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 4.6 times more Vitamin B3, 2.4 times more Vitamin B6, 2 times more Vitamin B9 and 2.3 times more Vitamin E than Hazelnuts.
• Both Hazelnuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 kg.
• Both Hazelnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hazelnuts vs Sunflower Seeds:

• Hazelnuts have 1.5 times more Calcium and 3.2 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Magnesium, 2.3 times more Phosphorus, 22.1 times more Selenium and 2 times more Zinc than Hazelnuts.
• Both Hazelnuts and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Hazelnuts have 1.5 times more Omega 3 and 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Omega 6 and 1.4 times more Protein than Hazelnuts.
• Both Hazelnuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 1 kg.
• Both Hazelnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.