Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Toasted Sunflower Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	213% 6190kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	137% 179g	130g per day for Men 19-50 years
Sugars	NA	49.2% 35.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	303% 115g	187% 71g	38g per day for Men 19-50 years
Protein	307% 172g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	405% 5.26mg	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	595% 2380μg	228% 910μg	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	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	NA	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	57% 570mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	1652% 15mg	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	851% 68mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	NA	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	1654% 11580mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	NA	91% 50μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	271% 30mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dry Roasted Walnuts with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Toasted Sunflower Seeds has 1.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 1.6 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B2 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Toasted Sunflower Seeds has 1.2 times more Copper, 2.6 times more Iron, 3.5 times more Phosphorus and 1.8 times more Zinc than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 214.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dry Roasted Walnuts with Salt contain similar levels of Calcium, Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Fiber and 1.2 times more Protein than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 107.5 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6 and Carbohydrate per one kilogram.