Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Roasted Sunflower Seeds	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	201% 5820kcal	217% 6290kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	630% 612g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	146% 46.7g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	323% 55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	131% 170g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	48% 35g	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	NA	0.97% 0.7g	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 33.5g	g per day for Men 19-50 years
Fiber	292% 111g	289% 110g	38g per day for Men 19-50 years
Protein	345% 193g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	396% 4.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	163% 8.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	450% 5.85mg	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	593% 2370μg	195% 780μg	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	15.6% 14mg	22.2% 20mg	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	1740% 261mg	1167% 175mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	70% 700mg	149% 1490mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1778% 16mg	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	475% 38mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	5500% 127mg	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	1650% 11550mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	194% 6580mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	200% 22mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.56% 58g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Vitamin B2, 4.5 times more Vitamin B3, 8.6 times more Vitamin B5, 1.4 times more Vitamin B6, 3 times more Vitamin B9 and 1.5 times more Vitamin E than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 4.5 times more Vitamin B1 and 1.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Phosphorus, 1.3 times more Potassium, 19.3 times more Selenium and 2.4 times more Zinc than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 2.1 times more Calcium and 6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Blanched Hazelnuts Or Filberts have similar amounts of Copper, Iron and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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