Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Glazed Walnuts

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Glazed Walnuts: 60g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Roasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	99% 17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	22% 28.6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	26.6% 19.3g	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	15% 5.72g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	8.87% 4.97g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	NA	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	30.5% 122μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.26% 42.6mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	NA	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	24.5% 1.96mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	NA	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	NA	700mg per day for Men 19-50 years
Potassium	13% 438mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	NA	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.1% 3.77g	3700g per day for Men 19-50 years

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

Both Dry Roasted Sunflower Seed Kernels no Salt and Glazed Walnuts have similar amounts of vitamins per 300 kcal
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Glazed Walnuts have insufficient amounts of Vitamin C in 300 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Iron and 3.1 times more Potassium than Glazed Walnuts.
• While Glazed Walnuts contain 173 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Glazed Walnuts have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Saturated Fat, 2.6 times more Fiber and 2 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 2.3 times more Carbohydrate and 13.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Glazed Walnuts have similar amounts of Energy and Fat per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.