Comparing Nutrients in 5 ounces Walnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	32% 927kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	804% 13g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	25.4% 33g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	20.6% 15g	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	0.18% 0.13g	0% 0g	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	% 0.11g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 15g	g per day for Men 19-50 years
Fiber	25% 9.5g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	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	2.05% 1.84mg	4.25% 3.83mg	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	6.6% 0.99mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	14% 139mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	252% 2.26mg	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	51.6% 4.12mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	128% 2.94mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Sunflower Seed Butter per 5 oz

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

Lets compare vitamin content per 5 ounces of Walnuts vs Sunflower Seed Butter:

• 5 ounces of Walnuts have 6.4 times more Vitamin B1 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B9, 2.1 times more Vitamin C and 32.7 times more Vitamin E than English Walnuts.
• Both Walnuts and Sunflower Seed Butter provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Walnuts have insufficient amounts of Vitamin C
• Both English Walnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Walnuts vs Sunflower Seed Butter:

• 5 ounces of Walnuts have 1.5 times more Calcium and 1.6 times more Manganese than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.4 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 1.3 times more Potassium, 21.3 times more Selenium and 1.6 times more Zinc than English Walnuts.
• Both Walnuts and Sunflower Seed Butter contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Walnuts have 1.3 times more Saturated Fat, 181.6 times more Omega 3 and 3.9 times more Omega 6 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.7 times more Carbohydrate and 4 times more Sugars than English Walnuts.
• Both Walnuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Fiber and Protein per five ounces.