Comparing Nutrients in 1 pound Glazed Walnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Glazed Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	78.2% 2268kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	NA	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	81.4% 106g	130g per day for Men 19-50 years
Sugars	201% 146g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	43% 16.3g	68% 26g	38g per day for Men 19-50 years
Protein	67% 37.6g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.6% 12.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	32.2% 322mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	NA	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	73% 5.85mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	NA	336% 1411mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	432% 3021mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	NA	861% 474μg	55μg per day for Men 19-50 years
Sodium	135% 2023mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	202% 22mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	0.076% 2.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Glazed 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 Glazed Walnuts vs Sunflower Seed Butter:

• 1 lb of Sunflower Seed Butter no Salt contains more Vitamin C than Glazed Walnuts.
• 1 pound of Glazed Walnuts have insufficient amounts of Vitamin C

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

• 1 pound of Glazed Walnuts has 148.7 times more Sodium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 3.2 times more Iron and 2.5 times more Potassium than Glazed Walnuts.
• Both Glazed Walnuts and Sunflower Seed Butter contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Glazed Walnuts has 2 times more Carbohydrate and 3 times more Sugars than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.5 times more Fat, 1.3 times more Saturated Fat, 1.6 times more Fiber and 2.1 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Sunflower Seed Butter offer comparable quantities of Energy per one pound.