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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	222% 6430kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	5308% 85g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	154% 200g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	36% 26g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	187% 71g	226% 86g	38g per day for Men 19-50 years
Protein	255% 143g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	1035% 13.5mg	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	568% 2270μg	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	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	60% 9mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	71% 710mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	2000% 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	321% 25.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	NA	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Walnuts with Salt have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 3.8 times more Vitamin B3, 2.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 39.1 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin C per 1 kg.
• Both Dry Roasted Walnuts with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Walnuts with Salt have 71.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 1.4 times more Potassium, 10.6 times more Selenium and 1.7 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Dried Sunflower Seed Kernels have similar amounts of Calcium and Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Walnuts with Salt have 1.2 times more Saturated Fat, 141.6 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Fiber per 1 kg.
• Both Dry Roasted Walnuts with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.