Comparing Nutrients in 1 kilogram Dry Roasted Walnuts with Salt VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	222% 6430kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	5308% 85g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	179% 233g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	145% 105g	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% 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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	187% 71g	150% 57g	38g per day for Men 19-50 years
Protein	255% 143g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	423% 5.5mg	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	228% 910μg	593% 2370μg	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	15.6% 14mg	30% 27mg	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	60% 9mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	71% 710mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	1774% 16mg	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	321% 25.7mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	NA	901% 20.7mg	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	470% 3290mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	445% 49mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Walnuts with Salt versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Roasted Walnuts with Salt vs Sunflower Seed Butter:

• 1 kilogram of Dry Roasted Walnuts with Salt has 9.8 times more Vitamin B1 and 1.8 times more Vitamin B2 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3 times more Vitamin B3, 2.6 times more Vitamin B9, 1.9 times more Vitamin C and 25.4 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sunflower Seed Butter provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Walnuts with Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Walnuts with Salt vs Sunflower Seed Butter:

• 1 kilogram of Dry Roasted Walnuts with Salt has 214.3 times more Sodium than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.6 times more Iron, 2.1 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 20.9 times more Selenium and 1.6 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sunflower Seed Butter contain similar levels of Calcium and Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Walnuts with Salt has 169.9 times more Omega 3, 3.7 times more Omega 6 and 1.2 times more Fiber than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.3 times more Carbohydrate and 3 times more Sugars than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Saturated Fat and Protein per one kilogram.