Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Roasted Hazelnuts

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	30.3% 877kcal	31.6% 916kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	91% 88.5g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	9.56% 6.93g	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	NA	% 6.73g	g per day for Men 19-50 years
Fiber	43% 16.3g	35% 13.3g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	67.6% 0.88mg	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	84.3% 337μg	31% 125μg	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	6% 5.4mg	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	NA	144% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	276% 2.5mg	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	121% 9.65mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	342% 7.87mg	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	234% 1641mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Roasted Hazelnuts per 5 oz

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

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

• 5 ounces of Toasted Sunflower Seeds have 2.3 times more Vitamin B2, 2 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Roasted Hazelnuts.
• While 5 oz of Dry Roasted Hazelnuts Or Filberts contain 2.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Hazelnuts provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 1.6 times more Iron, 3.7 times more Phosphorus and 2.1 times more Zinc than Roasted Hazelnuts.
• While 5 oz of Dry Roasted Hazelnuts Or Filberts contain 2.2 times more Calcium, 1.3 times more Magnesium, 2.6 times more Manganese and 1.5 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Hazelnuts contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.3 times more Saturated Fat, 1.3 times more Omega 3, 4.4 times more Omega 6 and 1.2 times more Fiber than Roasted Hazelnuts.
• Both Toasted Sunflower Seeds and Roasted Hazelnuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.