Comparing Nutrients in 7 ounces Blanched Hazelnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Blanched Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1248kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	29% 9.27g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	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	26% 33.7g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	9.55% 6.93g	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	% 6.65g	% 4.96g	g per day for Men 19-50 years
Fiber	57.4% 22g	45% 17g	38g per day for Men 19-50 years
Protein	48.5% 27g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	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	38.7% 155μg	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	4.4% 3.97mg	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	232% 34.7mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.6% 296mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	82% 6.55mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	1091% 25mg	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	88% 615mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	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	39.7% 4.37mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Blanched Hazelnuts Or Filberts have 1.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Vitamin B1, 3.2 times more Vitamin B2, 5.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 2 times more Vitamin E than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts 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 Blanched Hazelnuts vs Sunflower Seeds:

• Blanched Hazelnuts Or Filberts have 1.9 times more Calcium and 6.5 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 12.9 times more Selenium and 2.3 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dried Sunflower Seed Kernels have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Hazelnuts Or Filberts have 1.3 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Omega 6 and 1.5 times more Protein than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3 and Carbohydrate per 7 oz.
• Both Blanched Hazelnuts Or Filberts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.