Comparing Nutrients in 1 kilogram Walnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	226% 6540kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	5675% 91g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	179% 233g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.24% 0.9g	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	% 0.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 105g	g per day for Men 19-50 years
Fiber	176% 67g	150% 57g	38g per day for Men 19-50 years
Protein	272% 152g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	284% 3.4mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	1526% 229mg	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

	Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	98% 980mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	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	364% 29mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	901% 20.7mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	445% 49mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Walnuts 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 Walnuts vs Sunflower Seed Butter:

• 1 kilogram of Walnuts has 6.4 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B9, 2.1 times more Vitamin C and 32.7 times more Vitamin E than English Walnuts.
• Both Walnuts and Sunflower Seed Butter provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Walnuts have insufficient amounts of Vitamin C
• Both English Walnuts 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 Walnuts vs Sunflower Seed Butter:

• 1 kilogram of Walnuts has 1.5 times more Calcium and 1.6 times more Manganese than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.4 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 1.3 times more Potassium, 21.3 times more Selenium and 1.6 times more Zinc than English Walnuts.
• Both Walnuts and Sunflower Seed Butter contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 1.3 times more Saturated Fat, 181.6 times more Omega 3 and 3.9 times more Omega 6 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.7 times more Carbohydrate and 4 times more Sugars than English Walnuts.
• Both Walnuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Fiber and Protein per one kilogram.