Comparing Nutrients in 14 ounces Walnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Walnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	89.5% 2596kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	2252% 36g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	873% 148g	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	63% 81.7g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	120% 45.6g	38g per day for Men 19-50 years
Protein	108% 60.4g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	246% 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	236% 945μg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39% 389mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	809% 7.28mg	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	338% 27mg	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	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	NA	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	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Toasted Sunflower Seeds per 14 oz

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

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

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 3.7 times more Vitamin B3, 12.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than English Walnuts.
• Both Walnuts and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per 14 ounces.
• Both English Walnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Walnuts have 1.7 times more Calcium, 1.2 times more Magnesium and 1.6 times more Manganese than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Iron, 3.3 times more Phosphorus and 1.7 times more Zinc than English Walnuts.
• Both Walnuts and Toasted Sunflower Seeds contain similar levels of Copper and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Walnuts have 114.9 times more Omega 3 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Carbohydrate and 1.7 times more Fiber than English Walnuts.
• Both Walnuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6 and Protein per 14 ounces.