Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Roasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Energy	91% 2640kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	167% 162g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	875% 149g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	166% 216g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	132% 50.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	157% 87.7g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	7.06% 6.35mg	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	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	NA	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	NA	700mg per day for Men 19-50 years
Potassium	113% 3856mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	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	218% 24mg	NA	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.77% 28.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin C than Glazed Walnuts.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Glazed Walnuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Iron and 3.7 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 148.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Glazed Walnuts have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Fat, 1.5 times more Saturated Fat, 3.1 times more Fiber and 2.3 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 2 times more Carbohydrate and 11.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Glazed Walnuts have similar amounts of Energy per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.