Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Toasted Sunflower Seeds	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	213% 6190kcal	223% 6460kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	643% 624g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	141% 45g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	494% 84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	135% 176g	130g per day for Men 19-50 years
Sugars	NA	67.4% 49g	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	% 47.5g	g per day for Men 19-50 years
Fiber	303% 115g	247% 94g	38g per day for Men 19-50 years
Protein	307% 172g	268% 150g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	185% 9.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	477% 6.2mg	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	220% 880μg	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	42.2% 38mg	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	1019% 153mg	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	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	57% 570mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	1944% 17.5mg	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	548% 43.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	412% 1730mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	2413% 55.5mg	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	1654% 11580mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	222% 7550mg	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	227% 25mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.68% 25g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Toasted Sunflower Seeds has 2.3 times more Vitamin B2, 2 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Roasted Hazelnuts.
• While 1 kg of Dry Roasted Hazelnuts Or Filberts contains 2.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Hazelnuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dry Roasted 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 Roasted Hazelnuts:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Iron, 3.7 times more Phosphorus and 2.1 times more Zinc than Roasted Hazelnuts.
• While 1 kg of Dry Roasted Hazelnuts Or Filberts contains 2.2 times more Calcium, 1.3 times more Magnesium, 2.6 times more Manganese and 1.5 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Hazelnuts contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Saturated Fat, 1.3 times more Omega 3, 4.4 times more Omega 6 and 1.2 times more Fiber than Roasted Hazelnuts.
• Both Toasted Sunflower Seeds and Roasted Hazelnuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.