Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Roasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Energy	91% 2640kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	901% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	% 4.54g	g per day for Men 19-50 years
Fiber	132% 50.3g	81% 31g	38g per day for Men 19-50 years
Protein	157% 87.7g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	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	789% 118mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	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	218% 24mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.56% 20.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B1, 1.9 times more Vitamin B2, 15 times more Vitamin B3, 4.2 times more Vitamin B5, 1.4 times more Vitamin B6, 7.6 times more Vitamin B9 and 12.5 times more Vitamin E than Dried Black Walnuts.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Black Walnuts have similar amounts of Vitamin C and Vitamin K per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Black Walnuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Copper, 1.2 times more Iron, 2.3 times more Phosphorus, 1.6 times more Potassium, 4.7 times more Selenium and 1.6 times more Zinc than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.6 times more Magnesium and 1.8 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Black Walnuts have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Saturated Fat, 2.5 times more Carbohydrate, 2.5 times more Sugars and 1.6 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 38.8 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Black Walnuts have similar amounts of Energy, Fat, Omega 6 and Protein per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.