Comparing Nutrients in 7 ounces Hazelnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1246kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	12% 8.6g	8.5% 6.17g	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	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	% 0.14g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 8.33g	% 4.7g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	53% 29.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.82mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.6% 226mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Hazelnuts have 2 times more Vitamin B1, 5.7 times more Vitamin C and 4.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 7.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.4 times more Vitamin E than Hazelnuts.
• Both Hazelnuts as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Hazelnuts have 1.3 times more Calcium, 1.3 times more Magnesium, 3 times more Manganese and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Phosphorus, 32.6 times more Selenium and 2.1 times more Zinc than Hazelnuts.
• Both Hazelnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Hazelnuts have 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Saturated Fat, 4.4 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Protein than Hazelnuts.
• Both Hazelnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 3 and Fiber per 7 oz.
• Both Hazelnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.