Comparing Nutrients in 7 ounces Roasted Hazelnuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44.2% 1282kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	128% 124g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	28% 8.95g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	% 9.43g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	58% 22g	38g per day for Men 19-50 years
Protein	53.3% 30g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	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	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	202% 30.3mg	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

	Roasted Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.4% 244mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	386% 3.47mg	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	109% 8.7mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	479% 11mg	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	44% 1498mg	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	45% 4.96mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Hazelnuts Or Filberts have 3.2 times more Vitamin B1 and 2.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B2, 3.4 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 1.7 times more Vitamin E than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted 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 Roasted Hazelnuts vs Roasted Sunflower Seeds:

• Dry Roasted Hazelnuts Or Filberts have 1.8 times more Calcium, 1.3 times more Magnesium and 2.6 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, 19.3 times more Selenium and 2.1 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Hazelnuts Or Filberts have 1.3 times more Fat and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted 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 Dry Roasted Hazelnuts Or Filberts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.