Comparing Nutrients in 7 ounces Blanched Hazelnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Blanched Hazelnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	43% 1248kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	29% 9.27g	37% 12g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	9.55% 6.93g	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	% 6.65g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	60% 23g	38g per day for Men 19-50 years
Protein	48.5% 27g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	280% 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% 472μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.6% 296mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	404% 3.64mg	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	169% 13.5mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Toasted Sunflower Seeds per 7 oz

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

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

• 7 ounces of Blanched Hazelnuts have 1.5 times more Vitamin B1 and 1.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 8.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Blanched Hazelnuts Or Filberts.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Blanched Hazelnuts Or Filberts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Blanched Hazelnuts have 2.6 times more Calcium, 1.2 times more Magnesium, 6 times more Manganese and 1.3 times more Potassium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Iron, 3.7 times more Phosphorus and 2.4 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Toasted Sunflower Seeds contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Saturated Fat, 1.4 times more Omega 3, 6.8 times more Omega 6 and 1.3 times more Protein than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per seven ounces.