Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Toasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Energy	213% 6190kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	112% 35.7g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	366% 476g	130g per day for Men 19-50 years
Sugars	NA	443% 321g	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	95% 36g	38g per day for Men 19-50 years
Protein	307% 172g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Calcium	57% 570mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	NA	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	144% 4910mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	NA	11mg per day for Men 19-50 years
Water	0.27% 10g	1.7% 62.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Glazed Walnuts per 1 kg

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

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

• Both Toasted Sunflower Seed Kernels no Salt and Glazed Walnuts have similar amounts of vitamins per 1 kg
• Both Toasted Sunflower Seed Kernels no Salt as well as Glazed Walnuts have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Glazed Walnuts:

• 1 kilogram of Toasted Sunflower Seeds has 5.3 times more Iron and 2.1 times more Potassium than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 148.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Glazed Walnuts contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.2 times more Energy, 1.6 times more Fat, 1.7 times more Saturated Fat, 3.2 times more Fiber and 2.1 times more Protein than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 2.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.