Comparing Nutrients in 7 ounces Hazelnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	43% 1246kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	27.7% 8.86g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	54.7% 71g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 8.33g	NA	g per day for Men 19-50 years
Fiber	50.7% 19.2g	27% 10.3g	38g per day for Men 19-50 years
Protein	53% 29.7g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.82mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	115% 1.5mg	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	56% 224μg	110% 441μg	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	14% 12.5mg	2.87% 2.58mg	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	199% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	22.6% 226mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	378% 3.4mg	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	117% 9.33mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	170% 3.9mg	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	82.2% 575mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	44% 4.86mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Hazelnuts versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Hazelnuts vs Sunflower Seed Flour:

• 7 ounces of Hazelnuts have 4.8 times more Vitamin C than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 5 times more Vitamin B1, 2.4 times more Vitamin B2, 4.1 times more Vitamin B3, 7.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Hazelnuts.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Hazelnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hazelnuts vs Sunflower Seed Flour:

• 7 ounces of Hazelnuts have 3.1 times more Manganese and 10.1 times more Potassium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.4 times more Iron, 2.1 times more Magnesium, 2.4 times more Phosphorus, 24.3 times more Selenium and 2 times more Zinc than Hazelnuts.
• Both Hazelnuts and Sunflower Seed Flour contain similar levels of Calcium and Copper per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hazelnuts have 1.9 times more Energy, 37.7 times more Fat, 32.3 times more Saturated Fat, 43.5 times more Omega 3, 9 times more Omega 6 and 1.9 times more Fiber than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2.1 times more Carbohydrate and 3.2 times more Protein than Hazelnuts.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3