Comparing Nutrients in 100 grams Blanched Hazelnuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Blanched Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.7% 629kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	18.5% 24g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	3.77% 2.73g	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	0.097% 0.07g	NA	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 3.35g	NA	g per day for Men 19-50 years
Fiber	29% 11g	29.2% 11g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	62% 0.8mg	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	19.5% 78μg	59.3% 237μg	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	2.22% 2mg	1.56% 1.4mg	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	117% 17.5mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 149mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	203% 1.83mg	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	41.3% 3.3mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	550% 12.7mg	92% 2.1mg	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	44.3% 310mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	19.4% 658mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Hazelnuts vs Roasted Sunflower Seeds:

• Blanched Hazelnuts Or Filberts have 4.5 times more Vitamin B1 and 1.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 4.5 times more Vitamin B3, 8.6 times more Vitamin B5, 1.4 times more Vitamin B6, 3 times more Vitamin B9 and 1.5 times more Vitamin E than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Hazelnuts vs Roasted Sunflower Seeds:

• Blanched Hazelnuts Or Filberts have 2.1 times more Calcium, 1.2 times more Magnesium and 6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Phosphorus, 1.3 times more Potassium, 19.3 times more Selenium and 2.4 times more Zinc than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Hazelnuts Or Filberts have 1.2 times more Fat and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6 times more Omega 6, 1.4 times more Carbohydrate and 1.4 times more Protein than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat, Omega 3 and Fiber per 100 g.
• Both Blanched Hazelnuts Or Filberts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.