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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Toasted Sunflower Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	97% 2808kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	62.3% 81g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	139% 78g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dry Roasted Walnuts with Salt	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	123% 1.47mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	NA	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	26% 259mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	NA	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dry Roasted Walnuts with Salt per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 1.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 1.6 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B2 per one pound.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt:

• 1 pound of Toasted Sunflower Seeds has 1.2 times more Copper, 2.6 times more Iron, 3.5 times more Phosphorus and 1.8 times more Zinc than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 214.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dry Roasted Walnuts with Salt contain similar levels of Calcium, Magnesium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Fiber and 1.2 times more Protein than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 107.5 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6 and Carbohydrate per one pound.