Comparing Nutrients in 5 ounces Hazelnuts VS Sunflower Seed Flour

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	30.7% 890kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	88.8% 86g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.33g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	39% 50.8g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	NA	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 5.95g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	38% 21g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	82% 1.07mg	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	40% 160μg	78.7% 315μg	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	9.92% 8.93mg	2.05% 1.84mg	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	142% 21.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	16% 162mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	270% 2.43mg	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	83.3% 6.66mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	381% 8.75mg	122% 2.8mg	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	58.7% 411mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	28.3% 964mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Hazelnuts versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Hazelnuts vs Sunflower Seed Flour:

• 5 ounces of Hazelnuts have 4.8 times more Vitamin C than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 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.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Hazelnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hazelnuts vs Sunflower Seed Flour:

• 5 ounces of Hazelnuts have 3.1 times more Manganese and 10.1 times more Potassium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 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.
• Both Hazelnuts and Sunflower Seed Flour contain similar levels of Calcium and Copper per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hazelnuts have 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 Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 2.1 times more Carbohydrate and 3.2 times more Protein than Hazelnuts.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3