Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	40.5% 1175kcal	44.2% 1282kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	128% 124g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	28% 8.95g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	27% 35g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	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	% 1.47g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 9.43g	g per day for Men 19-50 years
Fiber	55.4% 21g	49% 18.7g	38g per day for Men 19-50 years
Protein	71% 40g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Oil 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	53% 0.64mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	202% 30.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	17.3% 173mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	44% 1498mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.14% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Roasted Hazelnuts per 7 oz

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have 2.3 times more Vitamin B2, 2 times more Vitamin B3, 7.5 times more Vitamin B5, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.4 times more Vitamin E than Roasted Hazelnuts.
• While 7 oz of Dry Roasted Hazelnuts Or Filberts contain 3.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Roasted Hazelnuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 3.7 times more Phosphorus, 19.1 times more Selenium and 2.1 times more Zinc than Roasted Hazelnuts.
• While 7 oz of Dry Roasted Hazelnuts Or Filberts contain 1.4 times more Calcium, 1.4 times more Magnesium, 2.7 times more Manganese and 1.6 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Roasted Hazelnuts contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Saturated Fat, 1.4 times more Omega 3, 4.1 times more Omega 6, 1.3 times more Carbohydrate and 1.3 times more Protein than Roasted Hazelnuts.
• While 7 oz of Dry Roasted Hazelnuts Or Filberts contain 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Roasted Hazelnuts offer comparable quantities of Energy, Fat and Fiber per seven ounces.