Comparing Nutrients in 1 pound Sunflower Seed Flour VS Hazelnuts

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Flour	Hazelnuts	Recommended Dietary Allowance
Energy	51% 1479kcal	98% 2849kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	284% 276g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	63.3% 20.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	209% 35.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	58.3% 75.7g	130g per day for Men 19-50 years
Sugars	NA	27% 19.7g	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	NA	0.44% 0.32g	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	62% 23.6g	116% 44g	38g per day for Men 19-50 years
Protein	389% 218g	121% 68g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Hazelnuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	243% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	83.3% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	196% 2.55mg	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	252% 1007μg	128% 513μg	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	6.55% 5.9mg	31.8% 28.6mg	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	NA	454% 68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Hazelnuts	Recommended Dietary Allowance
Calcium	51.7% 517mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	869% 7.82mg	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	375% 30mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	176% 739mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	1218% 28mg	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	446% 3125mg	188% 1315mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Hazelnuts per 1 lb

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

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

• 1 pound of Sunflower Seed Flour has 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.
• While 1 lb of Hazelnuts contains 4.8 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Sunflower Seed Flour has 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.
• While 1 lb of Hazelnuts contains 3.1 times more Manganese and 10.1 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Hazelnuts 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 Sunflower Seed Flour has 2.1 times more Carbohydrate and 3.2 times more Protein than Hazelnuts.
• While 1 lb of Hazelnuts contains 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 Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3