Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Roasted Hazelnuts

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	42.4% 1228kcal	44.2% 1282kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	128% 124g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	28% 8.95g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	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	60% 23g	49% 18.7g	38g per day for Men 19-50 years
Protein	61% 34g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 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% 472μg	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	NA	202% 30.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	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	328% 2298mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	44% 1498mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.14% 5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Toasted 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 Toasted Sunflower Seeds vs Roasted Hazelnuts:

• 7 ounces of Toasted Sunflower Seeds have 2.3 times more Vitamin B2, 2 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Roasted Hazelnuts.
• While 7 oz of Dry Roasted Hazelnuts Or Filberts contain 2.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Hazelnuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted 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 seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 1.6 times more Iron, 3.7 times more Phosphorus and 2.1 times more Zinc than Roasted Hazelnuts.
• While 7 oz of Dry Roasted Hazelnuts Or Filberts contain 2.2 times more Calcium, 1.3 times more Magnesium, 2.6 times more Manganese and 1.5 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted 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, 1.3 times more Omega 3, 4.4 times more Omega 6 and 1.2 times more Fiber than Roasted Hazelnuts.
• Both Toasted Sunflower Seeds and Roasted Hazelnuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.