Comparing Nutrients in 1 kilogram Roasted Hazelnuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	223% 6460kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	643% 624g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	163% 52g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	494% 84g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	185% 241g	130g per day for Men 19-50 years
Sugars	67.4% 49g	37.7% 27.3g	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	292% 111g	38g per day for Men 19-50 years
Protein	268% 150g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.23mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	477% 6.2mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	123% 1230mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1944% 17.5mg	2033% 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	548% 43.8mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	412% 1730mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	2413% 55.5mg	917% 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	443% 3100mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	222% 7550mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dry Roasted Hazelnuts Or Filberts have 3.2 times more Vitamin B1 and 2.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B2, 3.4 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 1.7 times more Vitamin E than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Hazelnuts Or Filberts have 1.8 times more Calcium, 1.3 times more Magnesium and 2.6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Phosphorus, 19.3 times more Selenium and 2.1 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Hazelnuts Or Filberts have 1.3 times more Fat and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat, Omega 3 and Fiber per 1 kg.
• Both Dry Roasted Hazelnuts Or Filberts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.