Comparing Nutrients in 5 ounces Hazelnuts VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	30.7% 890kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	88.8% 86g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.33g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	192% 32.7g	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	22% 28.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	5.12% 3.7g	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	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	% 3.54g	g per day for Men 19-50 years
Fiber	36% 13.7g	32% 12g	38g per day for Men 19-50 years
Protein	38% 21g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	147% 1.9mg	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	80.4% 322μg	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	2.2% 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	142% 21.3mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 162mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	381% 8.75mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	28.3% 964mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Hazelnuts have 4.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 4.6 times more Vitamin B3, 2.4 times more Vitamin B6, 2 times more Vitamin B9 and 2.3 times more Vitamin E than Hazelnuts.
• Both Hazelnuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 5 oz.
• Both Hazelnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hazelnuts vs Sunflower Seeds:

• Hazelnuts have 1.5 times more Calcium and 3.2 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Magnesium, 2.3 times more Phosphorus, 22.1 times more Selenium and 2 times more Zinc than Hazelnuts.
• Both Hazelnuts and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Hazelnuts have 1.5 times more Omega 3 and 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Omega 6 and 1.4 times more Protein than Hazelnuts.
• Both Hazelnuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 5 oz.
• Both Hazelnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.