Comparing Nutrients in 5 ounces Dry Roasted Walnuts with Salt VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	31.4% 911kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	88.7% 86g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	752% 12g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	298% 50.6g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	39% 50.8g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	NA	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	26.5% 10g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	36% 20.3g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	82% 1.07mg	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	32.2% 129μg	78.7% 315μg	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	2.2% 2mg	2.05% 1.84mg	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	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	10% 101mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	270% 2.43mg	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	45.5% 3.64mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	NA	122% 2.8mg	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	66.6% 466mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	60.8% 911mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.17% 6.22g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Roasted Walnuts with Salt versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Roasted Walnuts with Salt vs Sunflower Seed Flour:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 6.1 times more Vitamin B1, 3.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sunflower Seed Flour provide similar amounts of Vitamin B2 per five ounces.
• Both Dry Roasted Walnuts with Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Walnuts with Salt vs Sunflower Seed Flour:

• 5 ounces of Dry Roasted Walnuts with Salt have 6.9 times more Potassium and 214.3 times more Sodium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.6 times more Calcium, 2.6 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 11.6 times more Selenium and 1.7 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sunflower Seed Flour contain similar levels of Copper per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Walnuts with Salt have 2 times more Energy, 37.7 times more Fat, 38.8 times more Saturated Fat, 4246.5 times more Omega 3, 41.1 times more Omega 6 and 1.4 times more Fiber than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 2 times more Carbohydrate and 3.4 times more Protein than Dry Roasted Walnuts with Salt.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3