Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Walnuts	9%	84%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Energy	201% 5820kcal	226% 6540kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	672% 652g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	5675% 91g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	2241% 381g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	105% 137g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	1.24% 0.9g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 24.3g	g per day for Men 19-50 years
Fiber	292% 111g	176% 67g	38g per day for Men 19-50 years
Protein	345% 193g	272% 152g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	284% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	413% 5.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	577% 173μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	593% 2370μg	245% 980μg	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	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	1740% 261mg	46.7% 7mg	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	Walnuts	Recommended Dietary Allowance
Calcium	70% 700mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1762% 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	475% 38mg	364% 29mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1484% 34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	467% 210μg	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	494% 3460mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	89% 49μg	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	281% 31mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Walnuts per 1 kg

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

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

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Vitamin B2, 6.3 times more Vitamin B3, 12.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 37.3 times more Vitamin E than Walnuts.
• While 1 kg of English Walnuts contains 3.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Walnuts provide similar amounts of Vitamin K per one kilogram.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 1.3 times more Iron, 3.3 times more Phosphorus, 1.9 times more Potassium, 16.2 times more Selenium and 1.7 times more Zinc than Walnuts.
• While 1 kg of English Walnuts contains 1.4 times more Calcium and 1.6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Walnuts contain similar levels of Copper and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.8 times more Carbohydrate, 1.7 times more Fiber and 1.3 times more Protein than Walnuts.
• While 1 kg of English Walnuts contains 1.3 times more Fat and 131.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Walnuts offer comparable quantities of Energy, Saturated Fat, Omega 6 and Sugars per one kilogram.