Comparing Nutrients in 1 pound Sunflower Seeds VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Sunflower Seeds	Hazelnuts	Recommended Dietary Allowance
Energy	91% 2649kcal	98% 2849kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	284% 276g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	63.3% 20.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	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	69.8% 91g	58.3% 75.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 11.3g	% 19g	g per day for Men 19-50 years
Fiber	103% 39g	116% 44g	38g per day for Men 19-50 years
Protein	168% 94g	121% 68g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Hazelnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	243% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	83.3% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	454% 68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Hazelnuts	Recommended Dietary Allowance
Calcium	35.4% 354mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	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	298% 24mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	176% 739mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	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	428% 2994mg	188% 1315mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.65% 24g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 4.6 times more Vitamin B3, 1.2 times more Vitamin B5, 2.4 times more Vitamin B6, 2 times more Vitamin B9 and 2.3 times more Vitamin E than Hazelnuts.
• While Hazelnuts contain 4.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Hazelnuts:

• Dried Sunflower Seed Kernels have 2 times more Magnesium, 2.3 times more Phosphorus, 22.1 times more Selenium and 2 times more Zinc than Hazelnuts.
• While Hazelnuts contain 1.5 times more Calcium and 3.2 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Hazelnuts have similar amounts of Copper, Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.9 times more Omega 6 and 1.4 times more Protein than Hazelnuts.
• While Hazelnuts contain 1.5 times more Omega 3 and 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Hazelnuts have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Hazelnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.