Comparing Nutrients in 300 calories Black Walnuts VS Roasted Sunflower Seeds

Weight per 300 calories

• Black Walnuts: 48.5g
• Roasted Sunflower Seeds: 51.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Black Walnuts or Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Black Walnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.8g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	5.28% 1.7g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.57% 4.64g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.53g	1.94% 1.4g	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	0.033% 0.024g	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	% 0.024g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	8.67% 3.3g	15% 5.72g	38g per day for Men 19-50 years
Protein	21% 11.7g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 0.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.42% 0.23mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	32% 0.41mg	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	3.76% 15μg	30.5% 122μg	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	0.92% 0.82mg	0.8% 0.72mg	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	6.72% 1mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.96% 29.6mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	73.2% 0.66mg	105% 0.94mg	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	19% 1.5mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	47.3% 1.1mg	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	35.5% 249mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	7.46% 253mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	15% 8.24μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.065% 0.97mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Black Walnuts vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B1, 2 times more Vitamin B2, 15.9 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6, 8.1 times more Vitamin B9 and 13.3 times more Vitamin E than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Black Walnuts vs Roasted Sunflower Seeds:

• Dried Black Walnuts have 1.5 times more Magnesium and 1.7 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 1.3 times more Iron, 2.4 times more Phosphorus, 1.7 times more Potassium, 5 times more Selenium and 1.7 times more Zinc than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Black Walnuts have 36.5 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Saturated Fat, 2.7 times more Carbohydrate and 1.7 times more Fiber than Dried Black Walnuts.
• Both Dried Black Walnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Omega 6 and Protein per 300 kcal.
• Both Dried Black Walnuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.