Comparing Nutrients in 14 ounces Sunflower Seeds VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Sunflower Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	80% 2318kcal	88% 2552kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	248% 241g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	66.4% 21.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2107% 33.7g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	833% 142g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	54.5% 71g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	19.5% 14g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	74% 28g	38g per day for Men 19-50 years
Protein	147% 82.5g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	225% 901μg	90% 361μg	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	6.17% 5.56mg	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	931% 140mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	656% 5.9mg	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	260% 21mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	374% 2619mg	187% 1306mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	53.6% 1822mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	170% 2552mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.47% 17.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 3.8 times more Vitamin B3, 2.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 39.1 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B2 and Vitamin C per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 1.2 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 1.4 times more Potassium, 10.6 times more Selenium and 1.7 times more Zinc than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 71.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Walnuts with Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.2 times more Fiber and 1.5 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 141.6 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Walnuts with Salt have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.