Comparing Nutrients in 5 ounces Roasted Hazelnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Roasted Hazelnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	31.6% 916kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.5g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	25% 32.4g	130g per day for Men 19-50 years
Sugars	9.56% 6.93g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 3.36g	g per day for Men 19-50 years
Fiber	35% 13.3g	39.5% 15g	38g per day for Men 19-50 years
Protein	38% 21.3g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	86.4% 1.12mg	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	31% 125μg	83% 332μg	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	6% 5.4mg	1.73% 1.56mg	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	144% 21.7mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.4% 174mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	284% 2.56mg	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	77.6% 6.2mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	342% 7.87mg	128% 2.95mg	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	62.8% 439mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.54mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Hazelnuts Or Filberts have 3.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Vitamin B2, 2 times more Vitamin B3, 7.5 times more Vitamin B5, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.4 times more Vitamin E than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 5 oz.
• Both Dry Roasted Hazelnuts Or Filberts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Hazelnuts vs Oil Roasted Sunflower Seeds:

• Dry Roasted Hazelnuts Or Filberts have 1.4 times more Calcium, 1.4 times more Magnesium, 2.7 times more Manganese and 1.6 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.7 times more Phosphorus, 19.1 times more Selenium and 2.1 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Hazelnuts Or Filberts have 1.2 times more Fat and 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Saturated Fat, 1.4 times more Omega 3, 4.1 times more Omega 6, 1.3 times more Carbohydrate and 1.3 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Fiber per 5 oz.
• Both Dry Roasted Hazelnuts Or Filberts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.