Comparing Nutrients in 1 pound Glazed Walnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Glazed Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	78.2% 2268kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	69.8% 91g	130g per day for Men 19-50 years
Sugars	201% 146g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	43% 16.3g	103% 39g	38g per day for Men 19-50 years
Protein	67% 37.6g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	32.2% 322mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	NA	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	73% 5.85mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	NA	351% 1474mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	428% 2994mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	135% 2023mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	NA	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain more Vitamin C than Glazed Walnuts.

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

• Glazed Walnuts have 49.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Iron and 2.8 times more Potassium than Glazed Walnuts.
• Both Glazed Walnuts and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Glazed Walnuts have 2.4 times more Carbohydrate and 12.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 2.4 times more Fiber and 2.5 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Glazed Walnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.