Comparing Nutrients in 7 ounces Hazelnuts VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1246kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	27.7% 8.86g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	269% 45.7g	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	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	12% 8.6g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	45% 17g	38g per day for Men 19-50 years
Protein	53% 29.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.82mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	205% 2.67mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.6% 226mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	168% 3.87mg	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	82.2% 575mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	44% 4.86mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Hazelnuts have 4.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 3.1 times more Vitamin B2, 4.6 times more Vitamin B3, 2.4 times more Vitamin B6, 2 times more Vitamin B9 and 2.3 times more Vitamin E than Hazelnuts.
• Both Hazelnuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 7 oz.
• Both Hazelnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hazelnuts vs Sunflower Seeds:

• Hazelnuts have 1.5 times more Calcium and 3.2 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Magnesium, 2.3 times more Phosphorus, 22.1 times more Selenium and 2 times more Zinc than Hazelnuts.
• Both Hazelnuts and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Hazelnuts have 1.5 times more Omega 3 and 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Omega 6 and 1.4 times more Protein than Hazelnuts.
• Both Hazelnuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 7 oz.
• Both Hazelnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.