Comparing Nutrients in 1 pound Black Walnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Black Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	97% 2808kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	759% 12g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	81.4% 106g	130g per day for Men 19-50 years
Sugars	6.9% 5g	66% 48g	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	0.31% 0.23g	0% 0g	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	% 0.23g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 47.6g	g per day for Men 19-50 years
Fiber	81% 31g	68% 26g	38g per day for Men 19-50 years
Protein	195% 109g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	192% 2.5mg	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	35% 141μg	269% 1075μg	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	8.57% 7.7mg	13.6% 12.2mg	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	63% 9.43mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	27.7% 277mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	805% 7.24mg	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	177% 14mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	409% 9.4mg	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	332% 2327mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Black Walnuts versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Black Walnuts vs Sunflower Seed Butter:

• 1 pound of Black Walnuts has 1.4 times more Vitamin B5 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.3 times more Vitamin B2, 14.4 times more Vitamin B3, 7.6 times more Vitamin B9, 1.6 times more Vitamin C and 11 times more Vitamin E than Dried Black Walnuts.
• Both Black Walnuts and Sunflower Seed Butter provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Black Walnuts have insufficient amounts of Vitamin C
• Both Dried Black Walnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Black Walnuts vs Sunflower Seed Butter:

• 1 pound of Black Walnuts has 1.9 times more Manganese than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.3 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 6.1 times more Selenium and 1.5 times more Zinc than Dried Black Walnuts.
• Both Black Walnuts and Sunflower Seed Butter contain similar levels of Calcium, Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Walnuts has 53.5 times more Omega 3, 3.5 times more Omega 6 and 1.4 times more Protein than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.3 times more Saturated Fat, 2.4 times more Carbohydrate and 9.6 times more Sugars than Dried Black Walnuts.
• Both Black Walnuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat and Fiber per one pound.