Comparing Nutrients in 14 ounces Walnuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Walnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	89.5% 2596kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	2252% 36g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	765% 130g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	116% 44g	38g per day for Men 19-50 years
Protein	108% 60.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	245% 3.2mg	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	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39% 389mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	572% 315μg	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	191% 21mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• English Walnuts have 3.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 6.3 times more Vitamin B3, 12.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 37.3 times more Vitamin E than English Walnuts.
• Both English Walnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C and Vitamin K per 14 oz.
• Both English Walnuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Walnuts vs Roasted Sunflower Seeds:

• English Walnuts have 1.4 times more Calcium, 1.2 times more Magnesium and 1.6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Iron, 3.3 times more Phosphorus, 1.9 times more Potassium, 16.2 times more Selenium and 1.7 times more Zinc than English Walnuts.
• Both English Walnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 1.3 times more Fat and 131.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Carbohydrate, 1.7 times more Fiber and 1.3 times more Protein than English Walnuts.
• Both English Walnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat, Omega 6 and Sugars per 14 oz.
• Both English Walnuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.