Comparing Nutrients in 5 ounces Walnuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Walnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32% 927kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	804% 13g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	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	15% 19.4g	26.2% 34g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	40.3% 0.48mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	87.7% 1.14mg	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	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	6.6% 0.99mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	51.6% 4.12mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	204% 112μg	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	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• English Walnuts have 3.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 6.3 times more Vitamin B3, 12.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 37.3 times more Vitamin E than English Walnuts.
• Both English Walnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C and Vitamin K per 5 oz.
• Both English Walnuts 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 Walnuts vs Roasted Sunflower Seeds:

• English Walnuts have 1.4 times more Calcium, 1.2 times more Magnesium and 1.6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Iron, 3.3 times more Phosphorus, 1.9 times more Potassium, 16.2 times more Selenium and 1.7 times more Zinc than English Walnuts.
• Both English Walnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• English Walnuts have 1.3 times more Fat and 131.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Carbohydrate, 1.7 times more Fiber and 1.3 times more Protein than English Walnuts.
• Both English Walnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Saturated Fat, Omega 6 and Sugars per 5 oz.
• Both English Walnuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.