Comparing Nutrients in 1 pound Black Walnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Black Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	97% 2808kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	759% 12g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	615% 105g	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	69.8% 91g	130g per day for Men 19-50 years
Sugars	6.9% 5g	16.4% 12g	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	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	% 11.3g	g per day for Men 19-50 years
Fiber	81% 31g	103% 39g	38g per day for Men 19-50 years
Protein	195% 109g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.7% 277mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	907% 8.16mg	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	177% 14mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 1.5 times more Vitamin B5, 1.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Vitamin B1, 2.7 times more Vitamin B2, 17.7 times more Vitamin B3, 2.3 times more Vitamin B6, 7.3 times more Vitamin B9 and 16.9 times more Vitamin E than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Black Walnuts vs Sunflower Seeds:

• Dried Black Walnuts have 2 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 3.1 times more Selenium and 1.5 times more Zinc than Dried Black Walnuts.
• Both Dried Black Walnuts and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Black Walnuts have 44.6 times more Omega 3 and 1.5 times more Omega 6 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Saturated Fat, 2.1 times more Carbohydrate, 2.4 times more Sugars and 1.3 times more Fiber than Dried Black Walnuts.
• Both Dried Black Walnuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 1 lb.
• Both Dried Black Walnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.