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Comparing Nutrients in 100 grams Blanched HazelnutsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Blanched Hazelnuts
8%
82%
10%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

21.7%629kcal
Energy
20%584kcal
629 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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63%61g
Fat
53%51.5g
61 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14.6%4.67g
Saturated Fat
14%4.46g
4.67 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.63%0.058g
Omega 3
3.75%0.06g
0.058 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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32.3%5.5g
Omega 6
136%23g
5.5 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g
Carbohydrate
15.4%20g
17 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.8%3.5g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.5 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.097%0.07g
Fructose
NA
≤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]
0.07 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.07g
Glucose
NA
0.07 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%3.35g
Sucrose
%2.5g
3.35 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
29%11g
Fiber
22.6%8.6g
11 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
24.5%13.7g
Protein
37%20.8g
13.7 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.22%2μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
2 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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39.6%0.48mg
Vitamin B1
123%1.48mg
Thiamine
0.48 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.46%0.11mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.11 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.7%1.55mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
1.55 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.3%0.82mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.82 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45%0.59mg
Vitamin B6
103%1.35mg
Pyridoxine
0.59 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19.5%78μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
78 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.22%2mg
Vitamin C
1.56%1.4mg
Ascorbic acid
2 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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117%17.5mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
17.5 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15%149mg
Calcium
7.8%78mg
149 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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178%1.6mg
Copper
200%1.8mg
1.6 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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41.3%3.3mg
Iron
65.6%5.25mg
3.3 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38%160mg
Magnesium
77.4%325mg
160 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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550%12.7mg
Manganese
84.8%1.95mg
12.7 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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44.3%310mg
Phosphorus
94%660mg
310 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.4%658mg
Potassium
19%645mg
658 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.45%4.1μg
Selenium
96%53μg
4.1 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.6%9mg
0 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.2mg
Zinc
45.5%5mg
2.2 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.16%5.8g
Water
0.13%4.73g
5.8 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Blanched Hazelnuts vs Sunflower Seeds:
Comparing minerals per 100 grams for Blanched Hazelnuts vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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