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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	31.4% 911kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	88.7% 86g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	752% 12g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	298% 50.6g	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	36% 20.3g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	87.8% 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	84.3% 337μg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 101mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	289% 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	121% 9.65mg	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% 1641mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.22g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Roasted Walnuts with Salt versus 5 oz of Toasted Sunflower Seeds 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 Toasted Sunflower Seeds:

• 5 ounces of Dry Roasted Walnuts with Salt have 1.6 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per five ounces.
• Both Dry Roasted Walnuts with Salt as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 5 ounces of Dry Roasted Walnuts with Salt have 1.2 times more Calcium and 214.3 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Iron, 3.5 times more Phosphorus and 1.8 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Toasted Sunflower Seeds contain similar levels of Copper, Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Walnuts with Salt have 107.5 times more Omega 3 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Fiber than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per five ounces.