Comparing Nutrients in 14 ounces Walnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	89.5% 2596kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	2252% 36g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	538% 91g	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	61% 79.4g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	14.3% 10.4g	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	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 9.64g	% 9.92g	g per day for Men 19-50 years
Fiber	70% 26.6g	90% 34g	38g per day for Men 19-50 years
Protein	108% 60.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	39% 389mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• English Walnuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Vitamin B1, 2.4 times more Vitamin B2, 7.4 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 50.2 times more Vitamin E than English Walnuts.
• Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 14 oz.
• Both English Walnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Walnuts vs Sunflower Seeds:

• English Walnuts have 1.3 times more Calcium and 1.8 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium, 10.8 times more Selenium and 1.6 times more Zinc than English Walnuts.
• Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 1.3 times more Fat, 1.4 times more Saturated Fat, 151.3 times more Omega 3 and 1.7 times more Omega 6 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Energy and Sugars per 14 oz.
• Both English Walnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.