Comparing Nutrients in 14 ounces Walnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Walnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	89.5% 2596kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	2252% 36g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	799% 136g	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	70% 91g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 9.64g	% 9.4g	g per day for Men 19-50 years
Fiber	70% 26.6g	111% 42g	38g per day for Men 19-50 years
Protein	108% 60.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39% 389mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 1.9 times more Vitamin B2, 3.7 times more Vitamin B3, 12.2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 51.9 times more Vitamin E than English Walnuts.
• Both English Walnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin C and Vitamin K per 14 oz.
• Both English Walnuts as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• English Walnuts have 1.2 times more Magnesium and 1.6 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Iron, 3.3 times more Phosphorus, 16 times more Selenium and 1.7 times more Zinc than English Walnuts.
• Both English Walnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 1.3 times more Fat and 112.1 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than English Walnuts.
• Both English Walnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat, Omega 6 and Sugars per 14 oz.
• Both English Walnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.