Comparing Nutrients in 14 ounces Walnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	89.5% 2596kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	2252% 36g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	71% 93g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	57.7% 42g	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	0.49% 0.36g	0% 0g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.64g	% 41.7g	g per day for Men 19-50 years
Fiber	70% 26.6g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	108% 60.4g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	229% 68.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	235% 941μg	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	5.73% 5.16mg	12% 10.7mg	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	18.5% 2.78mg	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	39% 389mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	704% 6.34mg	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	144% 11.5mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	358% 8.23mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1373mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Walnuts versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Walnuts vs Sunflower Seed Butter:

• 14 ounces of Walnuts have 6.4 times more Vitamin B1 than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B9, 2.1 times more Vitamin C and 32.7 times more Vitamin E than English Walnuts.
• Both Walnuts and Sunflower Seed Butter provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Walnuts have insufficient amounts of Vitamin C
• Both English Walnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Walnuts vs Sunflower Seed Butter:

• 14 ounces of Walnuts have 1.5 times more Calcium and 1.6 times more Manganese than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.4 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 1.3 times more Potassium, 21.3 times more Selenium and 1.6 times more Zinc than English Walnuts.
• Both Walnuts and Sunflower Seed Butter contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Walnuts have 1.3 times more Saturated Fat, 181.6 times more Omega 3 and 3.9 times more Omega 6 than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.7 times more Carbohydrate and 4 times more Sugars than English Walnuts.
• Both Walnuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Fiber and Protein per 14 ounces.