Comparing Nutrients in 5 ounces Hazelnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Hazelnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30.7% 890kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	88.8% 86g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.33g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	38% 21g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	87.8% 1.14mg	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	84.3% 337μg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 162mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	381% 8.75mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	28.3% 964mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Toasted Sunflower Seeds per 5 oz

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

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

• 5 ounces of Hazelnuts have 2 times more Vitamin B1 and 4.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 7.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Hazelnuts.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Hazelnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hazelnuts vs Toasted Sunflower Seeds:

• 5 ounces of Hazelnuts have 2 times more Calcium, 1.3 times more Magnesium, 2.9 times more Manganese and 1.4 times more Potassium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Iron, 4 times more Phosphorus and 2.2 times more Zinc than Hazelnuts.
• Both Hazelnuts and Toasted Sunflower Seeds contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Saturated Fat and 4.8 times more Omega 6 than Hazelnuts.
• Both Hazelnuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per five ounces.