Comparing Nutrients in 500 calories Blanched Hazelnuts VS Sunflower Seeds

Weight per 500 calories

• Blanched Hazelnuts: 79.5g
• Sunflower Seeds: 85.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Blanched Hazelnuts or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Blanched Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.6g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.37g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	13% 17g	130g per day for Men 19-50 years
Sugars	3.83% 2.77g	3.1% 2.24g	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	0.077% 0.056g	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	% 0.056g	NA	g per day for Men 19-50 years
Sucrose	% 2.66g	% 2.14g	g per day for Men 19-50 years
Fiber	23% 8.74g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	19.4% 11g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.73% 0.087mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.47mg	88.6% 1.15mg	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	15.5% 62μg	48.6% 194μg	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	1.77% 1.6mg	1.33% 1.2mg	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	93% 14mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 118mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	171% 1.54mg	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	32.8% 2.62mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	437% 10mg	72.6% 1.67mg	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	35.2% 246mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.6g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Hazelnuts vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 3.5 times more Vitamin B2, 5.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.2 times more Vitamin E than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Hazelnuts vs Sunflower Seeds:

• Blanched Hazelnuts Or Filberts have 1.8 times more Calcium and 6 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Iron, 2.2 times more Magnesium, 2.3 times more Phosphorus, 13.9 times more Selenium and 2.4 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dried Sunflower Seed Kernels have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels contain 4.5 times more Omega 6, 1.3 times more Carbohydrate and 1.6 times more Protein than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Fiber per 500 kcal.
• Both Blanched Hazelnuts Or Filberts as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.