Comparing Nutrients in 1 pound Roasted Hazelnuts VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Roasted Hazelnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	101% 2930kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	292% 283g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	% 21.5g	NA	g per day for Men 19-50 years
Fiber	112% 42.6g	137% 52g	38g per day for Men 19-50 years
Protein	122% 68g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.7% 4.2mg	640% 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	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	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	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

	Roasted Hazelnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	55.8% 558mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	882% 7.94mg	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	248% 20mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	1095% 25mg	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	201% 1406mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	101% 3425mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	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	103% 11.3mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Dry Roasted Hazelnuts Or Filberts have 2.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 2 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Dry Roasted Hazelnuts Or Filberts as well as Toasted 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 Toasted Sunflower Seeds:

• Dry Roasted Hazelnuts Or Filberts have 2.2 times more Calcium, 1.3 times more Magnesium, 2.6 times more Manganese and 1.5 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Iron, 3.7 times more Phosphorus and 2.1 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 4.4 times more Omega 6 than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 1 lb.
• Both Dry Roasted Hazelnuts Or Filberts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.