Comparing Nutrients in 1 pound Sunflower Seed Butter VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Sunflower Seed Butter	Black Walnuts	Recommended Dietary Allowance
Energy	97% 2799kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	901% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	66% 48g	6.9% 5g	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% 0g	0.31% 0.23g	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	% 0g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 4.54g	g per day for Men 19-50 years
Fiber	68% 26g	81% 31g	38g per day for Men 19-50 years
Protein	140% 78.4g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Black Walnuts	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	203% 2.64mg	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	269% 1075μg	35% 141μg	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	13.6% 12.2mg	8.57% 7.7mg	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	692% 104mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Black Walnuts	Recommended Dietary Allowance
Calcium	29% 290mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	685% 6.17mg	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	234% 18.7mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	768% 17.7mg	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	432% 3021mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.56% 20.7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Sunflower Seed Butter has 1.3 times more Vitamin B2, 14.4 times more Vitamin B3, 7.6 times more Vitamin B9, 1.6 times more Vitamin C and 11 times more Vitamin E than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 1.4 times more Vitamin B5 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Black Walnuts provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Black Walnuts have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Sunflower Seed Butter has 1.3 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 6.1 times more Selenium and 1.5 times more Zinc than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 1.9 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Black Walnuts contain similar levels of Calcium, Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Butter has 1.3 times more Saturated Fat, 2.4 times more Carbohydrate and 9.6 times more Sugars than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 53.5 times more Omega 3, 3.5 times more Omega 6 and 1.4 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Black Walnuts offer comparable quantities of Energy, Fat and Fiber per one pound.