Comparing Nutrients in 1 kilogram Walnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Walnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	226% 6540kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	5675% 91g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	276% 358g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.24% 0.9g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 24.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	137% 52g	38g per day for Men 19-50 years
Protein	272% 152g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	579% 7.53mg	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	555% 2220μg	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	14.4% 13mg	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	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

	Walnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	98% 980mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	1903% 17mg	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	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	859% 19.8mg	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	984% 6890mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	1058% 582μg	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	450% 49.5mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Sunflower Seed Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Walnuts vs Sunflower Seed Flour:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 9.3 times more Vitamin B1, 1.8 times more Vitamin B2, 6.5 times more Vitamin B3, 11.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.3 times more Vitamin B9 than English Walnuts.
• Both English Walnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Walnuts vs Sunflower Seed Flour:

• 1 kilogram of Walnuts has 1.7 times more Manganese and 6.6 times more Potassium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.3 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 11.9 times more Selenium and 1.6 times more Zinc than English Walnuts.
• Both Walnuts and Sunflower Seed Flour contain similar levels of Calcium and Copper per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 2 times more Energy, 40.5 times more Fat, 44.4 times more Saturated Fat, 4540 times more Omega 3, 43.9 times more Omega 6 and 1.3 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.6 times more Carbohydrate and 3.2 times more Protein than English Walnuts.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3