Comparing Nutrients in 1 pound Walnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Walnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	102% 2966kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	2574% 41g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	125% 163g	130g per day for Men 19-50 years
Sugars	16.3% 12g	NA	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	0.56% 0.41g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	62% 23.6g	38g per day for Men 19-50 years
Protein	123% 69g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	263% 3.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	252% 1007μg	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	6.55% 5.9mg	6.55% 5.9mg	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	21% 3.18mg	NA	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

	Walnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	44.5% 445mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	863% 7.77mg	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	165% 13mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	389% 8.96mg	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	480% 264μg	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	127% 14mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Sunflower Seed Flour per 1 lb

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

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

• 1 lb of Partially Defatted Sunflower Seed Flour contains 9.3 times more Vitamin B1, 1.8 times more Vitamin B2, 6.5 times more Vitamin B3, 11.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.3 times more Vitamin B9 than English Walnuts.
• Both English Walnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Walnuts vs Sunflower Seed Flour:

• 1 pound of Walnuts has 1.7 times more Manganese and 6.6 times more Potassium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2.3 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 11.9 times more Selenium and 1.6 times more Zinc than English Walnuts.
• Both Walnuts and Sunflower Seed Flour contain similar levels of Calcium and Copper per one pound.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Walnuts has 2 times more Energy, 40.5 times more Fat, 44.4 times more Saturated Fat, 4540 times more Omega 3, 43.9 times more Omega 6 and 1.3 times more Fiber than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2.6 times more Carbohydrate and 3.2 times more Protein than English Walnuts.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3