Comparing Nutrients in 1 pound Dry Roasted Walnuts with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	101% 2917kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	80% 104g	130g per day for Men 19-50 years
Sugars	22.3% 16g	19.5% 14g	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	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	127% 48g	38g per day for Men 19-50 years
Protein	116% 65g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	276% 3.6mg	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	103% 413μg	265% 1061μg	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	7.06% 6.35mg	5.54% 5mg	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	27.2% 4.1mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	32.2% 322mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	909% 8.2mg	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	146% 11.7mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	410% 9.43mg	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	213% 1492mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Oil Roasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Dry Roasted Walnuts with Salt has 1.6 times more Vitamin B1 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 40.4 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin K per one pound.
• Both Dry Roasted Walnuts with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Roasted Walnuts with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Dry Roasted Walnuts with Salt has 214.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.7 times more Iron, 3.5 times more Phosphorus, 15.6 times more Selenium and 1.7 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil Roasted Sunflower Seeds contain similar levels of Calcium, Copper, Magnesium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Walnuts with Salt has 104.9 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Saturated Fat, 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Omega 6 and Sugars per one pound.