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Comparing Nutrients in 300 calories WalnutsVS Sunflower Seeds

Weight per 300 calories

Walnuts
46g
Sunflower Seeds
51.4g

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

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

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Sunflower Seeds
13%
74%
13%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
31%30g
Fat
27.3%26.4g
30 gvs26.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
8.8%2.8g
Saturated Fat
7.15%2.3g
2.8 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
260%4.17g
Omega 3
1.93%0.031g
4.17 gvs0.031 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
103%17.5g
Omega 6
69.7%12g
17.5 gvs12 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
4.84%6.3g
Carbohydrate
7.9%10.3g
6.3 gvs10.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.65%1.2g
Sugars
1.86%1.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.2 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.057%0.041g
Fructose
NA
≤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]
0.041 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.037g
Glucose
NA
0.037 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%1.1g
Sucrose
%1.3g
1.1 gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
8.1%3.07g
Fiber
11.6%4.4g
3.07 gvs4.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
12.5%7g
Protein
19%10.7g
7 gvs10.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.051%0.46μg
Vitamin A
0.17%1.54μg
RAE, retinol activity equivalents
0.46 μgvs1.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
13%0.16mg
Vitamin B1
63.4%0.76mg
Thiamine
0.16 mgvs0.76 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
5.3%0.069mg
Vitamin B2
14%0.18mg
Riboflavin
0.069 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
3.23%0.52mg
Vitamin B3
26.8%4.3mg
Niacin, nicotinic acid, niacinamide
0.52 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
5.23%0.26mg
Vitamin B5
11.6%0.58mg
Pantothenic acid
0.26 mgvs0.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
19%0.25mg
Vitamin B6
53%0.69mg
Pyridoxine
0.25 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
26.5%7.94μg
Vitamin B7
NA
Biotin
7.94 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
11.2%45μg
Vitamin B9
29%117μg
Folates and Folic Acid
45 μgvs117 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.66%0.6mg
Vitamin C
0.8%0.72mg
Ascorbic acid
0.6 mgvs0.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
2.14%0.32mg
Vitamin E
120%18mg
Tocopherols and Tocotrienols
0.32 mgvs18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
1.03%1.24μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.24 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

4.5%45mg
Calcium
4%40mg
45 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
81%0.73mg
Copper
103%0.92mg
0.73 mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
16.7%1.33mg
Iron
33.7%2.7mg
1.33 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
17.3%72.5mg
Magnesium
39.8%167mg
72.5 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
68%1.57mg
Manganese
43.6%1mg
1.57 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
21.4%9.63μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
9.63 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
22.7%159mg
Phosphorus
48.4%339mg
159 mgvs339 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
5.95%202mg
Potassium
9.75%331mg
202 mgvs331 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
4.1%2.25μg
Selenium
49.5%27.2μg
2.25 μgvs27.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.061%0.92mg
Sodium
0.31%4.62mg
0.92 mgvs4.62 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
13%1.4mg
Zinc
23.3%2.57mg
1.4 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.05%1.87g
Water
0.066%2.43g
1.87 gvs2.43 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 300 calories of Walnuts vs Sunflower Seeds:
Comparing minerals per 300 calories for Walnuts vs Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: