Comparing Nutrients in 1 pound Sunflower Seeds VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Energy	91% 2649kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	901% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	NA	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	NA	% 0.23g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 4.54g	g per day for Men 19-50 years
Fiber	103% 39g	81% 31g	38g per day for Men 19-50 years
Protein	168% 94g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Calcium	35.4% 354mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	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	298% 24mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	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	428% 2994mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.56% 20.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 26 times more Vitamin B1, 2.7 times more Vitamin B2, 17.7 times more Vitamin B3, 2.3 times more Vitamin B6, 7.3 times more Vitamin B9 and 16.9 times more Vitamin E than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.5 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Black Walnuts have similar amounts of Vitamin C per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.2 times more Potassium, 3.1 times more Selenium and 1.5 times more Zinc than Dried Black Walnuts.
• While Dried Black Walnuts contain 2 times more Manganese than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.3 times more Saturated Fat, 2.1 times more Carbohydrate, 2.4 times more Sugars and 1.3 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 44.6 times more Omega 3 and 1.5 times more Omega 6 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Black Walnuts have similar amounts of Energy, Fat and Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.