Comparing Nutrients in 1 pound Sunflower Seed Flour VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Sunflower Seed Flour	Glazed Walnuts	Recommended Dietary Allowance
Energy	51% 1479kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	167% 162g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	201% 146g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	389% 218g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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

	Sunflower Seed Flour	Glazed Walnuts	Recommended Dietary Allowance
Calcium	51.7% 517mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	NA	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	135% 2023mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	NA	11mg per day for Men 19-50 years
Water	0.92% 34g	0.77% 28.5g	3700g per day for Men 19-50 years

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

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

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

• Both Partially Defatted Sunflower Seed Flour and Glazed Walnuts have similar amounts of vitamins per 1 lb
• Both Partially Defatted Sunflower Seed Flour as well as Glazed Walnuts have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Sunflower Seed Flour has 1.6 times more Calcium and 5.1 times more Iron than Glazed Walnuts.
• While 1 lb of Glazed Walnuts contains 3.5 times more Potassium and 148.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 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 1.4 times more Fiber and 5.8 times more Protein than Glazed Walnuts.
• While 1 lb of Glazed Walnuts contains 1.5 times more Energy, 22.2 times more Fat, 25.9 times more Saturated Fat and 1.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.