Comparing Nutrients in 1 kilogram Walnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	226% 6540kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	5675% 91g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	154% 200g	130g per day for Men 19-50 years
Sugars	36% 26g	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	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	% 25g	g per day for Men 19-50 years
Fiber	176% 67g	226% 86g	38g per day for Men 19-50 years
Protein	272% 152g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	284% 3.4mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	1035% 13.5mg	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	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	14.4% 13mg	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	46.7% 7mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	98% 980mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	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	364% 29mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• English Walnuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Vitamin B1, 2.4 times more Vitamin B2, 7.4 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 50.2 times more Vitamin E than English Walnuts.
• Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 1 kg.
• Both English Walnuts 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 Walnuts vs Sunflower Seeds:

• English Walnuts have 1.3 times more Calcium and 1.8 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium, 10.8 times more Selenium and 1.6 times more Zinc than English Walnuts.
• Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• English Walnuts have 1.3 times more Fat, 1.4 times more Saturated Fat, 151.3 times more Omega 3 and 1.7 times more Omega 6 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than English Walnuts.
• Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Energy and Sugars per 1 kg.
• Both English Walnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.