Comparing Nutrients in 1 kilogram Blanched Hazelnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Blanched Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	217% 6290kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	630% 612g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	146% 46.7g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	154% 200g	130g per day for Men 19-50 years
Sugars	48% 35g	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	% 33.5g	% 25g	g per day for Men 19-50 years
Fiber	289% 110g	226% 86g	38g per day for Men 19-50 years
Protein	245% 137g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	396% 4.75mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.15mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	450% 5.85mg	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	195% 780μg	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	22.2% 20mg	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	1167% 175mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	149% 1490mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	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	413% 33mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	5500% 127mg	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	443% 3100mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	194% 6580mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.56% 58g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Blanched Hazelnuts Or Filberts have 1.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Vitamin B1, 3.2 times more Vitamin B2, 5.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 2 times more Vitamin E than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts 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 Blanched Hazelnuts vs Sunflower Seeds:

• Blanched Hazelnuts Or Filberts have 1.9 times more Calcium and 6.5 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 12.9 times more Selenium and 2.3 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dried Sunflower Seed Kernels have similar amounts of Copper and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Hazelnuts Or Filberts have 1.3 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Omega 6 and 1.5 times more Protein than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3 and Carbohydrate per 1 kg.
• Both Blanched Hazelnuts Or Filberts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.