Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Toasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Energy	97% 2808kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	901% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	NA	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	137% 52g	81% 31g	38g per day for Men 19-50 years
Protein	139% 78g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 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	270% 1080μg	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	NA	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Black Walnuts	Recommended Dietary Allowance
Calcium	26% 259mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	924% 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	386% 31mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.56% 20.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Black Walnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Black Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Toasted Sunflower Seeds has 5.7 times more Vitamin B1, 2.2 times more Vitamin B2, 8.9 times more Vitamin B3, 4.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 7.7 times more Vitamin B9 than Black Walnuts.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 1.3 times more Copper, 2.2 times more Iron, 2.3 times more Phosphorus and 1.6 times more Zinc than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 1.6 times more Magnesium and 1.8 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Black Walnuts contain similar levels of Calcium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.7 times more Saturated Fat, 2.1 times more Carbohydrate and 1.7 times more Fiber than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 33.9 times more Omega 3 and 1.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Black Walnuts offer comparable quantities of Energy, Fat and Omega 6 per one pound.