Comparing Nutrients in 300 calories Sunflower Seed Flour VS Walnuts

Weight per 300 calories

• Sunflower Seed Flour: 92g
• Walnuts: 46g

English Walnuts have 2 times more energy per unit of mass than Partially Defatted Sunflower Seed Flour, which is very high in comparison to other foods. Sunflower Seed Flour having high energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seed Flour or Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Walnuts	9%	84%	7%

Macro Nutrients

	Sunflower Seed Flour	Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	260% 4.17g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	NA	1.65% 1.2g	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	0.057% 0.041g	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	% 0.037g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	8.1% 3.07g	38g per day for Men 19-50 years
Protein	79% 44.2g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Walnuts	Recommended Dietary Allowance
Vitamin A	0.2% 1.84μg	0.051% 0.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	3.23% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	5.23% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.3% 0.69mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.5% 7.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	11.2% 45μg	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	1.33% 1.2mg	0.66% 0.6mg	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	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.03% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Walnuts	Recommended Dietary Allowance
Calcium	10.5% 105mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	81% 0.73mg	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	76% 6.1mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	76% 318mg	17.3% 72.5mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	68% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	21.4% 9.63μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	91% 634mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.7mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	0.061% 0.92mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.56mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.19% 6.87g	0.05% 1.87g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Walnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Flour or Walnuts?

Lets compare vitamin content per 300 calories of Sunflower Seed Flour vs Walnuts:

• 300 calories of Sunflower Seed Flour have 18.7 times more Vitamin B1, 3.6 times more Vitamin B2, 13 times more Vitamin B3, 23.2 times more Vitamin B5, 2.8 times more Vitamin B6 and 4.5 times more Vitamin B9 than Walnuts.
• 300 calories of Walnuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Partially Defatted Sunflower Seed Flour as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sunflower Seed Flour vs Walnuts:

• 300 calories of Sunflower Seed Flour have 2.3 times more Calcium, 2.2 times more Copper, 4.6 times more Iron, 4.4 times more Magnesium, 4 times more Phosphorus, 23.8 times more Selenium and 3.2 times more Zinc than Walnuts.
• Both Sunflower Seed Flour and Walnuts contain similar levels of Manganese per 300 calories.
• 300 calories of Walnuts lack sufficient amounts of Calcium and Selenium
• Both Partially Defatted Sunflower Seed Flour as well as English Walnuts lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Flour have 5.2 times more Carbohydrate, 1.6 times more Fiber and 6.3 times more Protein than Walnuts.
• While 300 kcal of English Walnuts contain 20.2 times more Fat, 22.1 times more Saturated Fat, 2263.1 times more Omega 3 and 21.9 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Walnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Walnuts provide inadequate amounts of Carbohydrate