Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Hazelnuts

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Butter	Hazelnuts	Recommended Dietary Allowance
Energy	42.2% 1224kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	25.5% 33g	130g per day for Men 19-50 years
Sugars	29% 21g	12% 8.6g	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% 0g	0.19% 0.14g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 21g	% 8.33g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Hazelnuts	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	36.4% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	86% 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	118% 470μg	56% 224μg	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	5.95% 5.36mg	14% 12.5mg	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	303% 45.4mg	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Hazelnuts	Recommended Dietary Allowance
Calcium	12.7% 127mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	380% 3.42mg	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	102% 8.18mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	533% 12.3mg	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	189% 1322mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Hazelnuts per 7 oz

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

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

• 7 ounces of Sunflower Seed Butter have 1.4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.5 times more Vitamin E than Hazelnuts.
• While 7 oz of Hazelnuts contain 12.1 times more Vitamin B1 and 2.3 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Hazelnuts provide similar amounts of Vitamin B6 per seven ounces.
• Both Sunflower Seed Butter no Salt as well as Hazelnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Butter have 1.9 times more Magnesium, 2.3 times more Phosphorus, 43.5 times more Selenium and 2 times more Zinc than Hazelnuts.
• While 7 oz of Hazelnuts contain 1.8 times more Calcium and 3 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Hazelnuts contain similar levels of Copper, Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.2 times more Omega 6, 1.4 times more Carbohydrate and 2.4 times more Sugars than Hazelnuts.
• While 7 oz of Hazelnuts contain 1.7 times more Omega 3 and 1.7 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Hazelnuts offer comparable quantities of Energy, Fat, Saturated Fat and Protein per seven ounces.