Comparing Nutrients in 7 ounces Blanched Hazelnuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Blanched Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1248kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	29% 9.27g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	9.55% 6.93g	7.47% 5.4g	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	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	58% 22g	38g per day for Men 19-50 years
Protein	48.5% 27g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.6% 296mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	1091% 25mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Blanched Hazelnuts Or Filberts have 4.5 times more Vitamin B1 and 1.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 4.5 times more Vitamin B3, 8.6 times more Vitamin B5, 1.4 times more Vitamin B6, 3 times more Vitamin B9 and 1.5 times more Vitamin E than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Hazelnuts vs Roasted Sunflower Seeds:

• Blanched Hazelnuts Or Filberts have 2.1 times more Calcium, 1.2 times more Magnesium and 6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Phosphorus, 1.3 times more Potassium, 19.3 times more Selenium and 2.4 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Hazelnuts Or Filberts have 1.2 times more Fat and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6 times more Omega 6, 1.4 times more Carbohydrate and 1.4 times more Protein than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat, Omega 3 and Fiber per 7 oz.
• Both Blanched Hazelnuts Or Filberts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.