Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Roasted Hazelnuts

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	40% 1155kcal	44.2% 1282kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	128% 124g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	28% 8.95g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	27% 35g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	13.4% 9.7g	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	NA	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	58% 22g	49% 18.7g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	95% 1.23mg	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	43.7% 175μg	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	3.1% 2.78mg	8.38% 7.54mg	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	345% 51.8mg	202% 30.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	14% 139mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	386% 3.47mg	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	94% 7.54mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	479% 11mg	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	327% 2292mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	44% 1498mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.14% 5g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Dry Roasted Hazelnuts Or Filberts contain 3.2 times more Vitamin B1 and 2.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Phosphorus, 19.3 times more Selenium and 2.1 times more Zinc than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 1.8 times more Calcium, 1.3 times more Magnesium and 2.6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry Roasted Hazelnuts Or Filberts have similar amounts of Copper, Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.9 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Protein than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 1.3 times more Fat and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry Roasted Hazelnuts Or Filberts have similar amounts of Energy, Saturated Fat, Omega 3 and Fiber per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.