Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Hazelnuts

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Hazelnuts	Recommended Dietary Allowance
Energy	91% 2640kcal	98% 2849kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	284% 276g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	63.3% 20.2g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	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	84% 109g	58.3% 75.7g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	132% 50.3g	116% 44g	38g per day for Men 19-50 years
Protein	157% 87.7g	121% 68g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	243% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	83.3% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	454% 68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Hazelnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	176% 739mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	188% 1315mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	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	218% 24mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.65% 24g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Vitamin B2, 3.9 times more Vitamin B3, 7.7 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.7 times more Vitamin E than Hazelnuts.
• While Hazelnuts contain 6.1 times more Vitamin B1, 4.5 times more Vitamin C and 5.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4 times more Phosphorus, 1.3 times more Potassium, 33 times more Selenium and 2.2 times more Zinc than Hazelnuts.
• While Hazelnuts contain 1.6 times more Calcium, 1.3 times more Magnesium and 2.9 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Hazelnuts have similar amounts of Copper and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.2 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Protein than Hazelnuts.
• While Hazelnuts contain 1.3 times more Omega 3 and 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Hazelnuts have similar amounts of Energy, Fat, Saturated Fat and Fiber per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Hazelnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.