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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	222% 6430kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	163% 52g	32g per day for Men 19-50 years
Omega 3	5308% 85g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	185% 241g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	187% 71g	292% 111g	38g per day for Men 19-50 years
Protein	255% 143g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	618% 8.04mg	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	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	71% 710mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	2033% 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	321% 25.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	917% 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	470% 3290mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dry Roasted Walnuts with Salt have 4.9 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B3, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 29 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C per 1 kg.
• Both Dry Roasted Walnuts with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Dry Roasted Walnuts with Salt have 214.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Iron, 3.5 times more Phosphorus, 1.9 times more Potassium, 15.9 times more Selenium and 1.8 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Walnuts with Salt have 1.2 times more Fat, 123.1 times more Omega 3 and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Carbohydrate, 1.6 times more Fiber and 1.4 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Omega 6 per 1 kg.
• Both Dry Roasted Walnuts with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.