Comparing Nutrients in 1 kilogram Black Walnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Black Walnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	213% 6190kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	612% 593g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	1673% 26.8g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1986% 338g	2199% 374g	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	158% 206g	130g per day for Men 19-50 years
Sugars	15% 11g	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	0.69% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	179% 68g	303% 115g	38g per day for Men 19-50 years
Protein	430% 241g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	332% 16.6mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.83mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	61% 610mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1511% 13.6mg	2038% 18.3mg	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	390% 31mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	479% 2010mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1694% 39mg	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	154% 5230mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Toasted Sunflower Seeds per 1 kg

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

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

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5.7 times more Vitamin B1, 2.2 times more Vitamin B2, 8.9 times more Vitamin B3, 4.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 7.7 times more Vitamin B9 than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 1 kilogram of Black Walnuts has 1.6 times more Magnesium and 1.8 times more Manganese than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Copper, 2.2 times more Iron, 2.3 times more Phosphorus and 1.6 times more Zinc than Dried Black Walnuts.
• Both Black Walnuts and Toasted Sunflower Seeds contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Walnuts has 33.9 times more Omega 3 and 1.4 times more Protein than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Saturated Fat, 2.1 times more Carbohydrate and 1.7 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat and Omega 6 per one kilogram.