Comparing Nutrients in 7 ounces Roasted Hazelnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Roasted Hazelnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	44.2% 1282kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	128% 124g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	28% 8.95g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	29% 21g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 21g	g per day for Men 19-50 years
Fiber	49% 18.7g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	53.3% 30g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	84% 1.1mg	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	43.7% 175μg	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	8.38% 7.54mg	5.95% 5.36mg	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	202% 30.3mg	303% 45.4mg	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

	Roasted Hazelnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	24.4% 244mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	386% 3.47mg	352% 3.17mg	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	109% 8.7mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	479% 11mg	179% 4.1mg	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	189% 1322mg	700mg per day for Men 19-50 years
Potassium	44% 1498mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Hazelnuts VS Sunflower Seed Butter per 7 oz

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

Lets compare vitamin content per 7 ounces of Roasted Hazelnuts vs Sunflower Seed Butter:

• 7 ounces of Roasted Hazelnuts have 6.4 times more Vitamin B1 and 1.4 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B9 and 1.5 times more Vitamin E than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Sunflower Seed Butter provide similar amounts of Vitamin B6 per seven ounces.
• Both Dry Roasted Hazelnuts Or Filberts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Hazelnuts vs Sunflower Seed Butter:

• 7 ounces of Roasted Hazelnuts have 1.9 times more Calcium, 2.7 times more Manganese and 1.3 times more Potassium than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.8 times more Magnesium, 2.1 times more Phosphorus, 25.5 times more Selenium and 2 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Sunflower Seed Butter contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Hazelnuts have 1.6 times more Fiber than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.3 times more Carbohydrate and 2.2 times more Sugars than Dry Roasted Hazelnuts Or Filberts.
• Both Roasted Hazelnuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Protein per seven ounces.