Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Walnuts	9%	84%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Energy	91% 2640kcal	102% 2966kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	305% 296g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	2574% 41g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	1016% 173g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	48% 62g	130g per day for Men 19-50 years
Sugars	17% 12.4g	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	132% 50.3g	80% 30.4g	38g per day for Men 19-50 years
Protein	157% 87.7g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	187% 2.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	262% 78.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	269% 1075μg	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	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	Walnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	799% 7.2mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	673% 15.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	212% 95μg	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	224% 1569mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	40.4% 22.2μg	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	127% 14mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.5% 18.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B2, 6.3 times more Vitamin B3, 12.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 37.3 times more Vitamin E than English Walnuts.
• While English Walnuts contain 3.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and English Walnuts have similar amounts of Vitamin C and Vitamin K per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as English 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 Walnuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Iron, 3.3 times more Phosphorus, 1.9 times more Potassium, 16.2 times more Selenium and 1.7 times more Zinc than English Walnuts.
• While English Walnuts contain 1.4 times more Calcium and 1.6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and English Walnuts have similar amounts of Copper and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Carbohydrate, 1.7 times more Fiber and 1.3 times more Protein than English Walnuts.
• While English Walnuts contain 1.3 times more Fat and 131.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and English Walnuts have similar amounts of Energy, Saturated Fat, Omega 6 and Sugars per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.