Comparing Nutrients in 1 pound Sunflower Seed Flour VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Sunflower Seed Flour	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	51% 1479kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	62.3% 81g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	NA	g per day for Men 19-50 years
Fiber	62% 23.6g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	389% 218g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	184% 2.4mg	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	252% 1007μg	103% 413μg	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	NA	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	51.7% 517mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	749% 6.74mg	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	375% 30mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	NA	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	446% 3125mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Dry Roasted Walnuts with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Sunflower Seed Flour vs Dry Roasted Walnuts with Salt:

• 1 pound of Sunflower Seed Flour has 6.1 times more Vitamin B1, 3.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Dry Roasted Walnuts with Salt.
• Both Sunflower Seed Flour and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B2 per one pound.
• Both Partially Defatted Sunflower Seed Flour as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Dry Roasted Walnuts with Salt:

• 1 pound of Sunflower Seed Flour has 1.6 times more Calcium, 2.6 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 11.6 times more Selenium and 1.7 times more Zinc than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 6.9 times more Potassium and 214.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dry Roasted Walnuts with Salt contain similar levels of 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 Sunflower Seed Flour has 2 times more Carbohydrate and 3.4 times more Protein than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 2 times more Energy, 37.7 times more Fat, 38.8 times more Saturated Fat, 4246.5 times more Omega 3, 41.1 times more Omega 6 and 1.4 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3