Comparing Nutrients in 1 pound Hazelnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Hazelnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	98% 2849kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.7g	81.4% 106g	130g per day for Men 19-50 years
Sugars	27% 19.7g	66% 48g	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	0.44% 0.32g	0% 0g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 47.6g	g per day for Men 19-50 years
Fiber	116% 44g	68% 26g	38g per day for Men 19-50 years
Protein	121% 68g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	192% 2.5mg	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	128% 513μg	269% 1075μg	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	31.8% 28.6mg	13.6% 12.2mg	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	454% 68mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	51.7% 517mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	805% 7.24mg	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	266% 21.3mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	409% 9.4mg	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	188% 1315mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Hazelnuts versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Hazelnuts vs Sunflower Seed Butter:

• 1 pound of Hazelnuts has 12.1 times more Vitamin B1 and 2.3 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.5 times more Vitamin E than Hazelnuts.
• Both Hazelnuts and Sunflower Seed Butter provide similar amounts of Vitamin B6 per one pound.
• Both Hazelnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hazelnuts vs Sunflower Seed Butter:

• 1 pound of Hazelnuts has 1.8 times more Calcium and 3 times more Manganese than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.9 times more Magnesium, 2.3 times more Phosphorus, 43.5 times more Selenium and 2 times more Zinc than Hazelnuts.
• Both Hazelnuts and Sunflower Seed Butter contain similar levels of Copper, Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hazelnuts has 1.7 times more Omega 3 and 1.7 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.4 times more Carbohydrate and 2.4 times more Sugars than Hazelnuts.
• Both Hazelnuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6 and Protein per one pound.