Comparing Nutrients in 1 pound Walnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Walnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	102% 2966kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	2574% 41g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	72% 93g	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	137% 52g	38g per day for Men 19-50 years
Protein	123% 69g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Toasted 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	129% 1.55mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	281% 3.65mg	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	270% 1080μg	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	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	44.5% 445mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 3.7 times more Vitamin B3, 12.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than English Walnuts.
• Both English Walnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin C per 1 lb.
• Both English Walnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• English Walnuts have 1.7 times more Calcium, 1.2 times more Magnesium and 1.6 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Iron, 3.3 times more Phosphorus and 1.7 times more Zinc than English Walnuts.
• Both English Walnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• English Walnuts have 114.9 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Carbohydrate and 1.7 times more Fiber than English Walnuts.
• Both English Walnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 6 and Protein per 1 lb.
• Both English Walnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.