Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Roasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Energy	201% 5820kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	109% 35g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	73.7% 96g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	15% 11g	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	0.69% 0.5g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	292% 111g	179% 68g	38g per day for Men 19-50 years
Protein	345% 193g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	448% 5.83mg	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	593% 2370μg	77.5% 310μg	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	19% 17mg	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	1740% 261mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Calcium	70% 700mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1511% 13.6mg	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	475% 38mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1694% 39mg	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	1650% 11550mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.23% 45.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B1, 1.9 times more Vitamin B2, 15 times more Vitamin B3, 4.2 times more Vitamin B5, 1.4 times more Vitamin B6, 7.6 times more Vitamin B9 and 12.5 times more Vitamin E than Dried Black Walnuts.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Black Walnuts have similar amounts of Vitamin C and Vitamin K per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Black Walnuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Copper, 1.2 times more Iron, 2.3 times more Phosphorus, 1.6 times more Potassium, 4.7 times more Selenium and 1.6 times more Zinc than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.6 times more Magnesium and 1.8 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Black Walnuts have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Saturated Fat, 2.5 times more Carbohydrate, 2.5 times more Sugars and 1.6 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 38.8 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Black Walnuts have similar amounts of Energy, Fat, Omega 6 and Protein per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.