Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Black Walnuts

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Black Walnuts: 16g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Black Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Roasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	32% 5.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	1.2% 1.55g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	0.25% 0.18g	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	0.011% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	5% 1.9g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	6.94% 3.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.036% 0.32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	0.77% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	0.47% 0.076mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	7.24% 0.094mg	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	10% 40.7μg	1.25% 5μg	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	0.27% 0.24mg	0.31% 0.27mg	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	30% 4.5mg	2.24% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0.36% 0.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.99% 9.85mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	24.4% 0.22mg	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	8.16% 0.65mg	6.3% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	7.73% 32.5mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	27.4% 0.63mg	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	28.4% 198mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	2.5% 84.5mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	0.022% 0.32mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.02% 0.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Black Walnuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B1, 2 times more Vitamin B2, 15.9 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6, 8.1 times more Vitamin B9 and 13.3 times more Vitamin E than Dried Black Walnuts.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Black Walnuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 2.4 times more Phosphorus, 1.7 times more Potassium, 5 times more Selenium and 1.7 times more Zinc than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.5 times more Magnesium and 1.7 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Saturated Fat, 2.7 times more Carbohydrate and 1.7 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 36.5 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Black Walnuts have similar amounts of Energy, Fat, Omega 6 and Protein per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.