Comparing Nutrients in 1 pound Hazelnuts VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	98% 2849kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	998% 170g	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	72% 93g	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	137% 52g	38g per day for Men 19-50 years
Protein	121% 68g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	51.7% 517mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Toasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Hazelnuts has 2 times more Vitamin B1 and 4.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 7.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Hazelnuts.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Hazelnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hazelnuts vs Toasted Sunflower Seeds:

• 1 pound of Hazelnuts has 2 times more Calcium, 1.3 times more Magnesium, 2.9 times more Manganese and 1.4 times more Potassium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Iron, 4 times more Phosphorus and 2.2 times more Zinc than Hazelnuts.
• Both Hazelnuts and Toasted Sunflower Seeds contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Saturated Fat and 4.8 times more Omega 6 than Hazelnuts.
• Both Hazelnuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per one pound.