Comparing Nutrients in 5 ounces Sunflower Seeds VS Hazelnuts

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Hazelnuts	Recommended Dietary Allowance
Energy	28.5% 828kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	88.8% 86g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	19.8% 6.33g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	65.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	8.5% 6.15g	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	NA	0.14% 0.099g	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	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 5.95g	g per day for Men 19-50 years
Fiber	32% 12g	36% 13.7g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	61.4% 0.8mg	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	80.4% 322μg	40% 160μg	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	2.2% 2mg	9.92% 8.93mg	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	332% 50mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Hazelnuts	Recommended Dietary Allowance
Calcium	11% 111mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	272% 2.45mg	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	93% 7.44mg	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	381% 8.75mg	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	134% 936mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	28.3% 964mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.2% 7.53g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 4.6 times more Vitamin B3, 1.2 times more Vitamin B5, 2.4 times more Vitamin B6, 2 times more Vitamin B9 and 2.3 times more Vitamin E than Hazelnuts.
• While Hazelnuts contain 4.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Hazelnuts:

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

Comparison of macro-nutrients per 5 ounces:

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