Comparing Nutrients in 500 calories Walnuts VS Sunflower Seeds

Weight per 500 calories

• Walnuts: 76.5g
• Sunflower Seeds: 85.6g

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

Which food has more nutrients per 500 calories - Walnuts or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.7g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	434% 6.94g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.06% 10.5g	13% 17g	130g per day for Men 19-50 years
Sugars	2.75% 2g	3.1% 2.24g	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	0.095% 0.069g	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	% 0.061g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	% 2.14g	g per day for Men 19-50 years
Fiber	13.5% 5.12g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.085% 0.76μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44% 13.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.7% 75μg	48.6% 194μg	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	1.1% 0.99mg	1.33% 1.2mg	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	3.57% 0.54mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.72% 2.06μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.5% 75mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	171% 1.54mg	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	28% 2.22mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	72.6% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	35.7% 16μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.8% 265mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.53mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Walnuts vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 4.9 times more Vitamin B1, 2.7 times more Vitamin B2, 8.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.8 times more Vitamin B6, 2.6 times more Vitamin B9 and 56.3 times more Vitamin E than English Walnuts.
• Both English Walnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Walnuts vs Sunflower Seeds:

• English Walnuts have 1.6 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 1.6 times more Potassium, 12.1 times more Selenium and 1.8 times more Zinc than English Walnuts.
• Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• English Walnuts have 1.2 times more Saturated Fat, 135.1 times more Omega 3 and 1.5 times more Omega 6 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Carbohydrate, 1.4 times more Fiber and 1.5 times more Protein than English Walnuts.
• Both English Walnuts and Dried Sunflower Seed Kernels have similar amounts of Energy and Fat per 500 kcal.
• Both English Walnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.