Comparing Nutrients in 5 ounces Glazed Walnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Glazed Walnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	24.4% 709kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	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	52% 67.5g	39% 50.8g	130g per day for Men 19-50 years
Sugars	63% 45.6g	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	13.4% 5.1g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	21% 11.7g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	78.7% 315μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.05% 1.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	10% 101mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	NA	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	23% 1.83mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	140% 977mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	NA	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	42% 632mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Glazed Walnuts 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 Glazed Walnuts vs Sunflower Seed Flour:

• Both Glazed Walnuts and Partially Defatted Sunflower Seed Flour have similar amounts of vitamins per 5 oz
• Both Glazed Walnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Glazed Walnuts vs Sunflower Seed Flour:

• 5 ounces of Glazed Walnuts have 3.5 times more Potassium and 148.7 times more Sodium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.6 times more Calcium and 5.1 times more Iron than Glazed Walnuts.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Glazed Walnuts have 1.5 times more Energy, 22.2 times more Fat, 25.9 times more Saturated Fat and 1.3 times more Carbohydrate than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.4 times more Fiber and 5.8 times more Protein than Glazed Walnuts.