Comparing Nutrients in 1 pound Blanched Hazelnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Blanched Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	98% 2853kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	66% 21g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	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	59.3% 77g	125% 163g	130g per day for Men 19-50 years
Sugars	22% 16g	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	% 15g	NA	g per day for Men 19-50 years
Fiber	131% 50g	62% 23.6g	38g per day for Men 19-50 years
Protein	111% 62g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.15mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.65mg	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	88.5% 354μg	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	10% 9.07mg	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	529% 79.4mg	NA	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

	Blanched Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	67.6% 676mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	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	187% 15mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	2495% 57.4mg	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	201% 1406mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	87.8% 2985mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	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	91% 9.98mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Sunflower Seed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched 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 Blanched Hazelnuts vs Sunflower Seed Flour:

• 1 pound of Blanched Hazelnuts has 1.5 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 6.7 times more Vitamin B1, 2.4 times more Vitamin B2, 4.7 times more Vitamin B3, 8.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Blanched Hazelnuts Or Filberts.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Blanched Hazelnuts Or Filberts 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 Blanched Hazelnuts vs Sunflower Seed Flour:

• 1 pound of Blanched Hazelnuts has 1.3 times more Calcium, 6.4 times more Manganese and 9.8 times more Potassium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus, 14.2 times more Selenium and 2.3 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Sunflower Seed Flour contain similar levels of 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 Blanched Hazelnuts has 1.9 times more Energy, 38 times more Fat, 33.8 times more Saturated Fat, 29 times more Omega 3, 6.3 times more Omega 6 and 2.1 times more Fiber than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2.1 times more Carbohydrate and 3.5 times more Protein than Blanched Hazelnuts Or Filberts.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3