Comparing Nutrients in 1 kilogram Roasted Hazelnuts VS Sunflower Seed Flour

Macros Ratio

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

Macro Nutrients

	Roasted Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	223% 6460kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	643% 624g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	494% 84g	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	135% 176g	276% 358g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	% 47.5g	NA	g per day for Men 19-50 years
Fiber	247% 94g	137% 52g	38g per day for Men 19-50 years
Protein	268% 150g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.23mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	477% 6.2mg	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	220% 880μg	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	42.2% 38mg	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	1019% 153mg	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	123% 1230mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	1944% 17.5mg	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	548% 43.8mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	412% 1730mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	2413% 55.5mg	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	443% 3100mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	222% 7550mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	0.68% 25g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted 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 Roasted Hazelnuts vs Sunflower Seed Flour:

• 1 kilogram of Roasted Hazelnuts has 2.9 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 9.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.6 times more Vitamin B3, 7.2 times more Vitamin B5 and 2.5 times more Vitamin B9 than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Sunflower Seed Flour provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Dry Roasted Hazelnuts Or Filberts 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 Roasted Hazelnuts vs Sunflower Seed Flour:

• 1 kilogram of Roasted Hazelnuts has 2.8 times more Manganese and 11.3 times more Potassium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.5 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 14.2 times more Selenium and 2 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted 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 Roasted Hazelnuts has 2 times more Energy, 38.8 times more Fat, 32.7 times more Saturated Fat, 30 times more Omega 3, 9.7 times more Omega 6 and 1.8 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2 times more Carbohydrate and 3.2 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3