Comparing Nutrients in 1 kilogram Roasted Hazelnuts VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Roasted Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	223% 6460kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	643% 624g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	494% 84g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	154% 200g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	% 47.5g	% 25g	g per day for Men 19-50 years
Fiber	247% 94g	226% 86g	38g per day for Men 19-50 years
Protein	268% 150g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.23mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	477% 6.2mg	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	220% 880μg	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	42.2% 38mg	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	1019% 153mg	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

	Roasted Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	123% 1230mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1944% 17.5mg	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	548% 43.8mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	412% 1730mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	2413% 55.5mg	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	222% 7550mg	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	227% 25mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.68% 25g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Hazelnuts Or Filberts have 2.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.4 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B3, 2.2 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.3 times more Vitamin E than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 kg.
• Both Dry Roasted 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 Roasted Hazelnuts vs Sunflower Seeds:

• Dry Roasted Hazelnuts Or Filberts have 1.6 times more Calcium and 2.8 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Magnesium, 2.1 times more Phosphorus, 12.9 times more Selenium and 2 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Hazelnuts Or Filberts have 1.2 times more Fat and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Omega 6 and 1.4 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat, Omega 3, Carbohydrate and Fiber per 1 kg.
• Both Dry Roasted Hazelnuts Or Filberts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.