Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Toasted Sunflower Seeds	Hazelnuts	Recommended Dietary Allowance
Energy	42.4% 1228kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	25.5% 33g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 8.33g	g per day for Men 19-50 years
Fiber	60% 23g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	61% 34g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	36.4% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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% 472μg	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	3.1% 2.78mg	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	NA	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

	Toasted Sunflower Seeds	Hazelnuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Hazelnuts per 7 oz

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

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

• 7 ounces of Toasted Sunflower Seeds have 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 7.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Hazelnuts.
• While 7 oz of Hazelnuts contain 2 times more Vitamin B1 and 4.5 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 1.4 times more Iron, 4 times more Phosphorus and 2.2 times more Zinc than Hazelnuts.
• While 7 oz of Hazelnuts contain 2 times more Calcium, 1.3 times more Magnesium, 2.9 times more Manganese and 1.4 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Hazelnuts contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.3 times more Saturated Fat, 4.8 times more Omega 6 and 1.2 times more Carbohydrate than Hazelnuts.
• Both Toasted Sunflower Seeds and Hazelnuts offer comparable quantities of Energy, Fat, Omega 3, Fiber and Protein per seven ounces.