Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Blanched Hazelnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Blanched Hazelnuts Or Filberts contain 4.5 times more Vitamin B1 and 1.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Blanched Hazelnuts Or Filberts contain 2.1 times more Calcium and 6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Blanched Hazelnuts Or Filberts have similar amounts of Copper, Iron and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

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