Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Glazed Walnuts

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Glazed Walnuts: 100g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	166% 28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	44.3% 32g	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	25% 9.54g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	14.8% 8.28g	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	7.6% 0.091mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	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	1.34% 1.2mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Glazed Walnuts	Recommended Dietary Allowance
Calcium	6% 60mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	NA	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	NA	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	NA	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.17% 6.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Glazed Walnuts have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.