Comparing Nutrients in 1 pound Hazelnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	98% 2849kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	23% 3.94g	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	125% 163g	130g per day for Men 19-50 years
Sugars	27% 19.7g	NA	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	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	116% 44g	62% 23.6g	38g per day for Men 19-50 years
Protein	121% 68g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	51.7% 517mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	863% 7.77mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	480% 264μg	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	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Sunflower Seed Flour per 1 lb

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

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

• 1 pound of Hazelnuts has 4.8 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 5 times more Vitamin B1, 2.4 times more Vitamin B2, 4.1 times more Vitamin B3, 7.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Hazelnuts.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Hazelnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Hazelnuts has 3.1 times more Manganese and 10.1 times more Potassium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.4 times more Iron, 2.1 times more Magnesium, 2.4 times more Phosphorus, 24.3 times more Selenium and 2 times more Zinc than Hazelnuts.
• Both Hazelnuts and Sunflower Seed Flour contain similar levels of Calcium and Copper per one pound.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hazelnuts has 1.9 times more Energy, 37.7 times more Fat, 32.3 times more Saturated Fat, 43.5 times more Omega 3, 9 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2.1 times more Carbohydrate and 3.2 times more Protein than Hazelnuts.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3