Nutrient Comparison: Oil Roasted Sunflower Seeds VS Black Walnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Black Walnuts:
- 14 ounces of Oil Roasted Sunflower Seeds have 5.6 times more Vitamin B1, 2.2 times more Vitamin B2, 8.8 times more Vitamin B3, 4.2 times more Vitamin B5, 1.4 times more Vitamin B6, 7.5 times more Vitamin B9 and 17.5 times more Vitamin E than Black Walnuts.
- Both Oil Roasted Sunflower Seeds and Black Walnuts provide similar amounts of Vitamin K per 14 ounces.
- Both Oil Roasted Sunflower Seed Kernels as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Black Walnuts:
- 14 ounces of Oil Roasted Sunflower Seeds have 1.4 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 2.2 times more Phosphorus, 4.6 times more Selenium and 1.5 times more Zinc than Black Walnuts.
- While 14 oz of Dried Black Walnuts contain 1.6 times more Magnesium and 1.9 times more Manganese than Oil Roasted Sunflower Seed Kernels.
- Both Oil Roasted Sunflower Seeds and Black Walnuts contain similar levels of Potassium per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oil Roasted Sunflower Seeds have 2 times more Saturated Fat, 2.4 times more Carbohydrate, 2.8 times more Sugars and 1.6 times more Fiber than Black Walnuts.
- While 14 oz of Dried Black Walnuts contain 33 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
- Both Oil Roasted Sunflower Seeds and Black Walnuts offer comparable quantities of Energy, Fat, Omega 6 and Protein per 14 ounces.