Comparing Nutrients in 1 kilogram Hazelnuts VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	217% 6280kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	626% 608g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	140% 44.6g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	461% 78.3g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 167g	158% 206g	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	303% 115g	38g per day for Men 19-50 years
Protein	267% 150g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	536% 6.43mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	184% 9.2mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	619% 8.05mg	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	595% 2380μg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	114% 1140mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1917% 17.3mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	388% 1630mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	2685% 61.8mg	919% 21mg	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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	1.44% 53g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Toasted Sunflower Seeds per 1 kg

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

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

• 1 kilogram of Hazelnuts has 2 times more Vitamin B1 and 4.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 7.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Hazelnuts.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Hazelnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hazelnuts vs Toasted Sunflower Seeds:

• 1 kilogram of Hazelnuts has 2 times more Calcium, 1.3 times more Magnesium, 2.9 times more Manganese and 1.4 times more Potassium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Iron, 4 times more Phosphorus and 2.2 times more Zinc than Hazelnuts.
• Both Hazelnuts and Toasted Sunflower Seeds contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Saturated Fat and 4.8 times more Omega 6 than Hazelnuts.
• Both Hazelnuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per one kilogram.