Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Roasted Sunflower Seeds	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	91% 2640kcal	98% 2853kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	66% 21g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	147% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	59.3% 77g	130g per day for Men 19-50 years
Sugars	17% 12.4g	22% 16g	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	% 15g	g per day for Men 19-50 years
Fiber	132% 50.3g	131% 50g	38g per day for Men 19-50 years
Protein	157% 87.7g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	180% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	204% 2.65mg	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	269% 1075μg	88.5% 354μg	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	10% 9.07mg	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	529% 79.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	67.6% 676mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	806% 7.26mg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	2495% 57.4mg	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	201% 1406mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	87.8% 2985mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	34% 18.6μg	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	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.71% 26.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Vitamin B2, 4.5 times more Vitamin B3, 8.6 times more Vitamin B5, 1.4 times more Vitamin B6, 3 times more Vitamin B9 and 1.5 times more Vitamin E than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 4.5 times more Vitamin B1 and 1.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Phosphorus, 1.3 times more Potassium, 19.3 times more Selenium and 2.4 times more Zinc than Blanched Hazelnuts Or Filberts.
• While Blanched Hazelnuts Or Filberts contain 2.1 times more Calcium and 6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Blanched Hazelnuts Or Filberts have similar amounts of Copper, Iron and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

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