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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	31.4% 911kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	88.7% 86g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	752% 12g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	298% 50.6g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	5.34% 3.87g	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	41.4% 15.7g	38g per day for Men 19-50 years
Protein	36% 20.3g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	87.7% 1.14mg	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	84% 336μg	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	2.2% 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	8.5% 1.28mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 101mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	204% 112μg	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	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.22g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Walnuts with Salt have 4.9 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B3, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 29 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C per 5 oz.
• Both Dry Roasted Walnuts with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Walnuts with Salt have 214.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Iron, 3.5 times more Phosphorus, 1.9 times more Potassium, 15.9 times more Selenium and 1.8 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Copper and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Walnuts with Salt have 1.2 times more Fat, 123.1 times more Omega 3 and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Carbohydrate, 1.6 times more Fiber and 1.4 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat and Omega 6 per 5 oz.
• Both Dry Roasted Walnuts with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.