Comparing Nutrients in 1 pound HazelnutsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Hazelnuts

81%

10%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 lb ▼

Macro Nutrients

Hazelnutsvs Oil Roasted Sunflower Seeds

98%2849kcal

Energy

93%2685kcal

2849 kcalvs2685 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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284%276g

Fat

240%233g

276 gvs233 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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63.3%20.2g

Saturated Fat

100%32g

20.2 gvs32 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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24.7%0.39g

Omega 3

23%0.37g

0.39 gvs0.37 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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209%35.5g

Omega 6

913%155g

35.5 gvs155 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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58.3%75.7g

Carbohydrate

80%104g

75.7 gvs104 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27%19.7g

Sugars

19.5%14g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

19.7 gvs14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.44%0.32g

Fructose

0%0g

≤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]

0.32 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.32g

Glucose

%3.36g

0.32 gvs3.36 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%19g

Sucrose

%10.8g

19 gvs10.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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116%44g

Fiber

127%48g

44 gvs48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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121%68g

Protein

162%91g

68 gvs91 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Hazelnutsvs Oil Roasted Sunflower Seeds

0.5%4.54μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4.54 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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243%2.9mg

Vitamin B1

121%1.45mg

Thiamine

2.9 mgvs1.45 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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39.4%0.51mg

Vitamin B2

98%1.27mg

Riboflavin

0.51 mgvs1.27 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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51%8.16mg

Vitamin B3

117%18.7mg

Niacin, nicotinic acid, niacinamide

8.16 mgvs18.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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83.3%4.16mg

Vitamin B5

630%31.5mg

Pantothenic acid

4.16 mgvs31.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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196%2.55mg

Vitamin B6

276%3.6mg

Pyridoxine

2.55 mgvs3.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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128%513μg

Vitamin B9

265%1061μg

Folates and Folic Acid

513 μgvs1061 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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31.8%28.6mg

Vitamin C

5.54%5mg

Ascorbic acid

28.6 mgvs5 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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454%68mg

Vitamin E

1099%165mg

Tocopherols and Tocotrienols

68 mgvs165 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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53.7%64.4μg

Vitamin K

11.7%14μg

Phytomenadione or phylloquinone

64.4 μgvs14 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Hazelnutsvs Oil Roasted Sunflower Seeds

51.7%517mg

Calcium

39.5%395mg

517 mgvs395 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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869%7.82mg

Copper

909%8.2mg

7.82 mgvs8.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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266%21.3mg

Iron

243%19.4mg

21.3 mgvs19.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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176%739mg

Magnesium

137%576mg

739 mgvs576 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1218%28mg

Manganese

410%9.43mg

28 mgvs9.43 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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188%1315mg

Phosphorus

738%5166mg

1315 mgvs5166 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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91%3084mg

Potassium

64.4%2191mg

3084 mgvs2191 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.8%11μg

Selenium

645%355μg

11 μgvs355 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.91%13.6mg

0 mgvs13.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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101%11mg

Zinc

215%23.6mg

11 mgvs23.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.65%24g

Water

0.19%7g

24 gvs7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Hazelnuts vs Oil Roasted Sunflower Seeds:

Hazelnuts have 2 times more Vitamin B1, 5.7 times more Vitamin C and 4.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 7.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.4 times more Vitamin E than Hazelnuts.
Both Hazelnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hazelnuts vs Oil Roasted Sunflower Seeds:

Hazelnuts have 1.3 times more Calcium, 1.3 times more Magnesium, 3 times more Manganese and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Phosphorus, 32.6 times more Selenium and 2.1 times more Zinc than Hazelnuts.
Both Hazelnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

Hazelnuts have 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Saturated Fat, 4.4 times more Omega 6, 1.4 times more Carbohydrate and 1.3 times more Protein than Hazelnuts.
Both Hazelnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 3 and Fiber per 1 lb.
Both Hazelnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

HazelnutsVS Blanched HazelnutsOil Roasted Sunflower SeedsVS Blanched HazelnutsHazelnutsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 1 pound HazelnutsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: