Comparing Nutrients in 1 pound Roasted Hazelnuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	101% 2930kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	292% 283g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	84% 109g	130g per day for Men 19-50 years
Sugars	30.6% 22g	17% 12.4g	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	% 21.5g	NA	g per day for Men 19-50 years
Fiber	112% 42.6g	132% 50.3g	38g per day for Men 19-50 years
Protein	122% 68g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.53mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.7% 4.2mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	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	100% 399μg	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	19% 17.2mg	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	462% 69.3mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	55.8% 558mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	882% 7.94mg	922% 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	248% 20mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	1095% 25mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	101% 3425mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dry Roasted Hazelnuts Or Filberts have 3.2 times more Vitamin B1 and 2.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B2, 3.4 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 1.7 times more Vitamin E than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Hazelnuts Or Filberts have 1.8 times more Calcium, 1.3 times more Magnesium and 2.6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Phosphorus, 19.3 times more Selenium and 2.1 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Hazelnuts Or Filberts have 1.3 times more Fat and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat, Omega 3 and Fiber per 1 lb.
• Both Dry Roasted Hazelnuts Or Filberts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.