Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Toasted Sunflower Seeds	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	213% 6190kcal	217% 6290kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	630% 612g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	146% 46.7g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	323% 55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	131% 170g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	289% 110g	38g per day for Men 19-50 years
Protein	307% 172g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	396% 4.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	163% 8.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	NA	1167% 175mg	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

	Toasted Sunflower Seeds	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	57% 570mg	149% 1490mg	1000mg per day for Men 19-50 years
Copper	2038% 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	851% 68mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	194% 6580mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	200% 22mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.56% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Blanched Hazelnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Blanched Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Toasted Sunflower Seeds has 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 8.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 1.5 times more Vitamin B1 and 1.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 2.1 times more Iron, 3.7 times more Phosphorus and 2.4 times more Zinc than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 2.6 times more Calcium, 6 times more Manganese and 1.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Blanched Hazelnuts contain similar levels of Copper and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Saturated Fat, 1.4 times more Omega 3, 6.8 times more Omega 6, 1.2 times more Carbohydrate and 1.3 times more Protein than Blanched Hazelnuts.
• Both Toasted Sunflower Seeds and Blanched Hazelnuts offer comparable quantities of Energy, Fat and Fiber per one kilogram.