Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Walnuts	9%	84%	7%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Energy	204% 5920kcal	226% 6540kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	672% 652g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	5675% 91g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	2241% 381g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	105% 137g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 24.3g	g per day for Men 19-50 years
Fiber	279% 106g	176% 67g	38g per day for Men 19-50 years
Protein	358% 201g	272% 152g	56g per day for Men 19-50 years

Vitamins

	Oil 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	267% 3.2mg	284% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Calcium	87% 870mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	364% 29mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	494% 3460mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	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	474% 52mg	281% 31mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Walnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil 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 Oil Roasted Sunflower Seeds vs Walnuts:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.9 times more Vitamin B2, 3.7 times more Vitamin B3, 12.2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 51.9 times more Vitamin E than Walnuts.
• Both Oil Roasted Sunflower Seeds and Walnuts provide similar amounts of Vitamin B1 and Vitamin K per one kilogram.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Walnuts:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Iron, 3.3 times more Phosphorus, 16 times more Selenium and 1.7 times more Zinc than Walnuts.
• While 1 kg of English Walnuts contains 1.6 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Walnuts contain similar levels of Calcium, Copper, Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.7 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Walnuts.
• While 1 kg of English Walnuts contains 1.3 times more Fat and 112.1 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Walnuts offer comparable quantities of Energy, Saturated Fat, Omega 6 and Sugars per one kilogram.