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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Sunflower Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	91% 2649kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	952% 162g	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	62.3% 81g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	168% 94g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	35.4% 354mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	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	298% 24mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	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	428% 2994mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.54% 20g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 3.8 times more Vitamin B3, 2.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 39.1 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Walnuts with Salt have similar amounts of Vitamin B2 and Vitamin C per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 1.2 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 1.4 times more Potassium, 10.6 times more Selenium and 1.7 times more Zinc than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 71.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Walnuts with Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.2 times more Fiber and 1.5 times more Protein than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 141.6 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Walnuts with Salt have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.