Comparing Nutrients in 1 kilogram Black Walnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Black Walnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	213% 6190kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	612% 593g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	1673% 26.8g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1986% 338g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	176% 229g	130g per day for Men 19-50 years
Sugars	15% 11g	43% 31g	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	0.69% 0.5g	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	% 0.5g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 10g	% 23.7g	g per day for Men 19-50 years
Fiber	179% 68g	279% 106g	38g per day for Men 19-50 years
Protein	430% 241g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	332% 16.6mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.83mg	609% 7.9mg	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	77.5% 310μg	585% 2340μg	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	19% 17mg	12.2% 11mg	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	139% 21mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	61% 610mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1511% 13.6mg	2004% 18mg	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	390% 31mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	479% 2010mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1694% 39mg	904% 21mg	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	733% 5130mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	154% 5230mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Black Walnuts versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Black Walnuts vs Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 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 Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin K per one kilogram.
• Both Dried Black Walnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Black Walnuts vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Black Walnuts has 1.6 times more Magnesium and 1.9 times more Manganese than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 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 Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Sunflower Seeds contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Walnuts has 33 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2 times more Saturated Fat, 2.4 times more Carbohydrate, 2.8 times more Sugars and 1.6 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Omega 6 and Protein per one kilogram.