Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Walnuts

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Energy	79.7% 2310kcal	89.5% 2596kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	267% 259g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2252% 36g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	42% 54.4g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	0.49% 0.36g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 9.64g	g per day for Men 19-50 years
Fiber	116% 44g	70% 26.6g	38g per day for Men 19-50 years
Protein	137% 76.7g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	229% 68.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	97% 389μg	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	5.73% 5.16mg	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	691% 104mg	18.5% 2.78mg	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

	Roasted Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Calcium	27.8% 278mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	699% 6.3mg	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	189% 15mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	589% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	185% 83.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	655% 4584mg	196% 1373mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	111% 12.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Walnuts per 14 oz

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

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

• 14 ounces of Roasted Sunflower Seeds have 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 Walnuts.
• While 14 oz of English Walnuts contain 3.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Walnuts provide similar amounts of Vitamin K per 14 ounces.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Sunflower Seeds have 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 Walnuts.
• While 14 oz of English Walnuts contain 1.4 times more Calcium and 1.6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Walnuts contain similar levels of Copper and Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 1.8 times more Carbohydrate, 1.7 times more Fiber and 1.3 times more Protein than Walnuts.
• While 14 oz of English Walnuts contain 1.3 times more Fat and 131.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Walnuts offer comparable quantities of Energy, Saturated Fat, Omega 6 and Sugars per 14 ounces.